Sleep is the pillar of maintaining good physical and mental health. It is a biological necessity that affects crucial aspects of our lives. These aspects suffer when we don’t get sufficient sleep and that can be manifested through various signs, both to kids and adults. Still, the problems with sleeping have become common today and many people experience them and are in search of remedies to cure sleep deprivation. Sleep deprivation can cause serious behavioral problems, fatigue, problems with concentration, attention, and memory, the risk for obesity, and even developing chronic conditions such as diabetes, heart diseases, and high blood pressure. Knowing all these should be enough reason not to ignore your sleeping issues but rather do your best to help improve your sleep quality and thus maintain overall health. There are things you can do to fix these problems, and here are six effective ways your sound sleep will be grateful for.
Create A Sleeping Atmosphere
Environment plays an important role when it comes to sleeping. You must provide a quiet, cool, and dark environment for your sleeping. If you have some noises around you, it will aggravate the peace you need, so try to block out them. Cool temperature also helps you fall asleep faster. Comfortable mattresses and pillows are also warmly welcomed since they will give you comfort that will facilitate your sleep. Your environment must be free from unnecessary distractions. For example, staring at the clocks just worsens the thing and destroys your aim. Cover them, turn them off but keep them away from your eyes. Make your bedroom serve only for sleeping, so avoid having TVs or any other devices that can disrupt your sleep environment. In this way, your brain will associate your bedroom only with sleeping.
Create Soothing Routine
Having a proper bedtime routine sets the basis for quality sleep. Your sleep dictates your proper functioning during the day. You need it to fulfill daily tasks and work. That’s why even these small routines shouldn’t be taken lightly, bearing in mind the impact of sleep. It is connected to your thinking and memory, and it definitely deserves special and careful treatment. Staying in bed and forcing yourself to sleep won’t do any help. It will make you frustrated. Instead, create some soothing routine like taking a bath, meditating, reading some book. These peaceful activities will prepare your brain for sleeping and actually better your sleep. Try not to choose some stimulative activities, such as looking at screens for this purpose. Activities of this kind will just make your brain more active and thus make it more difficult to sleep. These helpful rituals before bedtime may fix your sleep problems if you stick to them.
Block Blue Light
Your body has an internal clock. This internal clock regulates your circadian rhythm. This rhythm is in need of signals to adjust itself, and these signals are given from an outside environment. Your internal clock is especially disrupted by blue lights when you are exposed to them prior to sleep. Blue light inhibits melatonin production, the hormone responsible for telling your body to go to sleep. It tricks your brain and turns processes upside down – so instead of your brain is tired and sleepy, it becomes active.
It is easy to say: Avoid devices producing blue light,- but we know it might not be possible nowadays. So, if you have to use these devices before your sleep, make sure to protect yourself. Within all this chaos, you will probably need blue blocker glasses to help your brain not get signals to stay awake. Studies show that they help produce melatonin, even when using electronic devices. Therefore, they are great helpers in improving sleeping performance and preventing daytime dysfunctions.
Follow Sleeping Schedule
Going to bed and waking up at the same time will help your internal clock. Adults need this sleeping schedule as much as kids do. Taking this schedule seriously will help you fix serious sleeping problems. When you have a consistent sleeping schedule it turns things in the right way- you use night for getting enough sleep and feel rested and strong during the day.
Avoid Stimulants And Late Heavy Meals
Caffeine, alcohol, nicotine, and other chemicals interfere with sleep. When used closely to bedtime, they make it more difficult to fall asleep. If you want your sleep not to be distrubed, avoid using them at least 4-6 hours prior to bedtime.
Beside these stimulants, another enemy of good sleep is eating heavy meals before sleeping. Not only does it harm sleeping, but also causes many other health issues. If you are really hungry, choose lighter meals. It is advisable not to eat, especially heavy meals, 2-3 hours before sleep.
Use Natural Alternatives
Herbs are widely known for their effectiveness in curing sleeping problems. For instance, lavender, chamomile, valerian and many other herbs give remarkable results in improving the quality of sleep. You can use them in the form of tea, oil, or inhale therapy.
Getting enough sleep is crucial for your proper functioning and your health. Establishing some better habits and routines, making some lifestyle changes and avoiding stress-inducing situations can help in fixing your sleeping issues if you are consistent in using them.