Increased workloads and stiff competition have created a universe that doesn’t sleep. During night time, many people are desperate for sleep and unable to enjoy at least 6 hours of uninterrupted sleep. You might assume that insomnia leaves you a bit moody, but in truth, the effects might be far more harmful.
When you’re sleep deprived, you often have a hard time thinking properly. Research indicates that people who don’t get enough sleep at night score considerably lower on assessments of vocabulary and logic. Furthermore, those who have sleep problems have slower reaction time and are prone to experiencing blackouts referred to as micro-sleeps. When driving, this may be catastrophic. In fact, fatigue resulting from sleep deprivation is a major cause of road accidents every year. Your general health may also deteriorate due to the reduction of hormone melatonin levels.
The good news is that you can combat sleeplessness without necessarily using sleeping pills. Here are some simple tricks to get a good night’s sleep.
Stress, anger, worry, anxiousness, and negative thoughts can have a dramatic effect on sleep quality. To ease tension, you may want to try meditation, to calm your mind before sleep. Or perhaps talk with a friend or family member about what is troubling you.
Taking caffeinated beverages at night when you have insomnia is not a good idea. Excessive use of caffeine, such as energy drinks and coffee, can be one of the common causes of seasonal or temporary sleeplessness. There are unique blends of tea designed to help you sleep, be sure to check that they are non-caffeinated.
Exercising will help your body to be tired, and your body will cause you to sleep well at night to give it time to repair itself. Running releases endorphins in the brain, which are your brains happy chemicals, and also improves any anxious chemicals your mind may be prone to producing.
Set a Routine
If you go to bed some at 10 pm, then you change to 1, or 2 am, your body will not be sure when to be tired and when to stay awake. A system of going to bed at a particular time can be soothing as it becomes simple, and it is training your brain when to sleep and when to be awake.
Make sure to follow the same bedtime routine every night; you will find that it will improve your sleep a whole lot better.
When there is less light in the room with you, your eyes will not easily be distracted by light and it’ll be easier to close them. This will enable you to sleep easily. Zero visual stimuli have shown to increase the quality of sleep. This means switching off your TV, your phone, your lamps and covering all the windows with thick curtains. The room should be pitch black if you want your quality sleep.
Meditation will help to deal with your lack of sleep by calming you down, and you will find that it will relax your mind as well as your body. There are various exercises to do this, one of which is counting sheep; this should knock you off quickly.
The other one is to relax your body while lying down one body part at a time, starting with the toe up to your head. Doing yoga can also be the better option, too.
Don’t Use Electronic Appliances in Bed
Don’t watch TV or use your laptop or mobile phone in bed. A lot of people fall asleep with the TV on, but this can cause problems in staying asleep. Some TV commercials can be louder in volume than the show you fell asleep to, creating a disturbance in your sleep.
Type of Mattress
You spend approximately a third of your day in bed. Your mattress determines whether that time is spent sleeping soundly or tossing and turning in bed. Ideally, a good mattress, for example, pocket spring mattress minimises pressure points on your body thus giving you uninterrupted sleep. The perfect mattress should not be too hard or too soft. A firmer mattress like queen size mattress is ideal. If you’re not getting enough sleep, it might be time to shop for a new mattress.
In conclusion, the above-mentioned simple tricks should help you get at least 6 hours of sleep at night. Your health and mood will improve as a result.