SIMPLE TIPS TO IMPROVE YOUR SLEEP

Some people are simply doomed to toss and turn in bed every night. While we might not be able to control a few factors that interfere with your sleep, you can adopt habits that encourage better sleep [1]. Here are some simple tips for better sleep, from setting a sleep schedule to including physical activity in your daily routine.

Sleep disorders and loss are among the most common yet frequently overlooked and readily treatable health problems. Studies suggest that 50-70 million Americans chronically suffer from sleep and wakefulness, hindering daily functioning and adversely affecting health and longevity [2].

Rethink all the factors that can interfere with a good night’s sleep, including work stress, family responsibilities, or other unexpected challenges.

Here are some simple tips to start achieving a good night’s sleep:

Turn Down the Blues

The blue light from electric gadgets like cell phones, digital clocks or tablets on your bedside table may impact sleep [3]. It is suggested to turn off TVs, computers, and other blue-light sources an hour before you go to bed. Cover any displays you can’t shut off. There are many damaging effects of technology otherwise for the human body!

Naps: A big No-No

Rest is best only during the night [4]. But if you wish to take naps during the day, limit it to not more than 20 minutes. Also, make sure you sleep only in the early part of the day. You can choose to overcome the afternoon energy slump with a short walk, a glass of Icey water, or a phone call with a friend.

Block The View of the Clock

Are you a freak and keep glancing at the clock several times during the night? This habit can make your mind race with thoughts throughout the next day. This can save you awake and disturb your sleep [5]. The hack is to put the alarm clock in the drawer, under your bed, or turn it away from your view.

Throw away that Back Pain

Your lower back might not hurt enough to keep you awake, but mild pain can disturb [6] your deep, restful sleep. Instead, you can put a pillow between your legs to align your hips better and have lesser stress on your lower back. If you sleep on your back, try tucking a pillow under your knees to get relief from the pain.

Put Your Neck in ‘Neutral’

It is your pillow to be blamed if you wake up tired with a stiff neck. It should be of the right size, not too fat and not too flat. It should support the natural curve of your neck when you rest on your back. Like sleeping on your side, line your nose up with the centre of your body. Never snooze on your stomach. It twists your neck [7]. Use good posture before bed, too. Don’t be a crane when watching TV.

Set Your Body Clock

Make sure you go to sleep and wake up in a similar pattern, time and routine, even on weekends [8]. This routine will get your body and mind used to being on a healthy wake-snooze schedule. After a particular duration, you’ll be able to nod off quickly and sleep soundly through the night. A tip here is to get out in bright light for 5 to 30 minutes after getting out of bed. Doing this signals your body to wake up and get going.

Look at the ingredient list

Most of us like kicking off the day with a coffee. But it is a habit to be avoided as soon as the clock strikes noon. It is advisable to avoid caffeine in foods and drinks after a specific time in the day. You can even find small amounts in chocolate that can eventually affect your ZZZs during the night [9]. Thus, before purchasing anything, READ LABELS! Even some pain relievers and weight loss pills contain caffeine!

Be Wise on Workout

Regular exercise helps you sleep better if you don’t get it too close to bedtime. The post-workout energy burst can keep you awake. You must finish vigorous exercises 3 to 4 hours prior to bed. However, you can do gentle mind-body exercises, like yoga or tai chi, before bed [10].

Eat Right at Night

Dieticians often advise not to eat heavy foods and big meals after sunset. This can overload your digestive system and affect your sleep [11]. At least an hour before bed, a light dinner can help you digest the food well and sleep well. You can also add boiled banana skin to your night routine as it contains natural sleep hormone.

Watch What You Sip

Suppose you are someone who needs night-time trips to the bathroom. Lower your odds by not drinking anything before bed. If sleep is disrupted during the night, it can be hard to go back to sleep quickly. Also, make sure you keep a nightlight in the bathroom to minimize bright light.

Set the Right Mood

Lower the lights around the home 2-3 hours before going to bed. Lower light levels send signals to the brain to produce melatonin, the hormone that brings on sleep [12]. It is better to use a 15-watt bulb if you read in the last hour before bed.

Free Your Mind

Put aside every due work, complicated decisions, touchy discussions 2 to 3 hours before bed. This takes a toll on the mind and takes time to turn off the “noise” of the day. If you cannot control your mind, simply write it down on a note and let go for the night. Before snoozing off to bed, read something calming, meditate, listen to quiet music, or take a warm bath. Even 10 minutes of relaxation can make significant differences. Once done, simply lie on your back with hands resting on chest, this helps fall asleep easily. It is an ancient way to sleep quick as it rests the chest and heart. Perhaps this is why we see people in tombs at rest for a reason.

Ending Note:

Sleep is as vital as regular exercise and eating a balanced diet for health. Without enough restful nights,’ your body cannot function at its best level- even if you’re feeling great during the day. The importance of sleep is often overlooked in today’s busy world. When you don’t get enough rest, your body and mind suffer from both physical and mental consequences, leading to errors when making decisions or, even worse, accidents. Make sure you sleep on the right mattress and pillows and avoid allergies. If you wish to take up some lighter activities before bedtime, find some. For those having anxiety and stress issues, Cannabis or CBD Oil can be another excellent way to ensure you sleep well!

In the end, make sure you pay attention to your food habits and avoid processed foods, as they can alter your mind and mood. No food, too much food, nicotine, caffeine, and alcohol deserve caution. All these things can make you feel sleepy but disrupt sleep later in the night. Have any other caution lists? Comment below and share with us!

References and Sources:

1. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3634295/
2. https://www.ncbi.nlm.nih.gov/books/NBK19961/
3. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5703049/
4. https://pubmed.ncbi.nlm.nih.gov/17053484/
5. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3256323/
6. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6609073/
7. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5468189/
8. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6123576/
9. https://pubmed.ncbi.nlm.nih.gov/26899133
10. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5385214/
11. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4425165/
12. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3047226/