How many nights have you spent tossing & turning, and not getting proper rest?
Several research suggests that inadequate sleep may have a negative effect on hormones, physical performance, and overall brain function.
On the flip side, having a well-defined sleep schedule maintains the timing of the body’s internal clock — falling asleep and waking up on time. Besides, it promotes good health andwell-being.
Now, the question is:- “how to combat those sleepless nights and ensure quality sleep every day?”
In this blog, we will be sharing five tips on how you can get a good night’s sleep.
#1 Engage in Different Forms of Exercise
Exercising everyday promotes the effect of natural sleep hormones, such as melatonin.
A study showed that postmenopausal women who exercised for nearly three-and-a-half hours a week reported improved sleep than women who did not exercise that often.
You don’t necessarily need to hit the gym. Instead, you can engage in any form of exercise that makes your heart rate go up. Some examples include brisk walking, yoga, aerobics, zumba, and dancing. Experts advise morning workouts as exercising too close to bedtime can overwhelm your body.
#2 Follow a Consistent Sleep Schedule
Our body’s circadian rhythm is a sleep-wake pattern that runs 24/7 and helps control your schedule for sleep and wakefulness. Hence, you should follow a consistent schedule where your bedtime and wake-up time should be the same every day. It can have a drastic impact on your long-term sleep quality.
Various studies have shown that irregular sleep patterns can influence your circadian rhythm, which can leave you struggling to sleep.
#3 Avoid Caffeine Before Going to Bed
Doctors advise not to eat anything at least one hour before bedtime. Yet, many people take caffeine-infused products like chocolates and wine, which hampers your urge to sleep.
Caffeine is a stimulant, and so is alcohol. Initially, it might make you sleepy, but it will end up disrupting your sleep throughout the night. Moreover, try to avoid acidic foods and beverages.
#4 Try Cannabis Strains
Did you know cannabis can help promote your sleep quality? Millions of American users smoke weed to relieve insomnia, anxiety, and stress. If you’re into smoking or vaping, make sure to get the most exotic weed strain to have an elevated smoking experience.
Consuming weed helps you relax your head and relieves muscle tension which automatically puts you to sleep. However, if you’re a beginner, make sure to go slow with your consumption. Once you know which product best suits your needs, you can increase your dosage.
#5 Keep the Bedroom Environment Warm
It is believed that the bedroom environment directly impacts sleep quality. Factors such as lights, noise, furniture arrangement, and cleanliness play a vital role. Studies have highlighted that external noise caused by traffic can trigger poor sleep and health issues.
In another study of women participants, nearly 50% of them reported improved sleep in the absence of bright light and noise.
In the End…
Considering the hectic lives we lead nowadays, it is imperative to take proper rest so as to stay mentally and physically stable. If you aren’t able to sleep even after incorporating these changes, it is advised to consult a doctor and get yourself checked.