The Top Tips For Better Sleep

Everyone knows how important sleep is. Not getting enough sleep, or not sleeping at all, increases a person’s risk of, among other conditions, diabetes, weakened immunity, and dementia. Matthew Walker, a professor of neuroscience and psychology and a British scientist at the University of California Berkeley, has been studying sleep and how it affects human […]

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Everyone knows how important sleep is. Not getting enough sleep, or not sleeping at all, increases a person’s risk of, among other conditions, diabetes, weakened immunity, and dementia. Matthew Walker, a professor of neuroscience and psychology and a British scientist at the University of California Berkeley, has been studying sleep and how it affects human health and various health conditions.  He has also noted down the top ways and tips for good sleep. These are:

1.         Have A Sleep Schedule

Human beings are creatures of habit. Engaging in relaxing activities and going to bed at the same time every day will form a habit. This enables the body to learn your habits, hence start slowing down as your bedtime approaches. Creating a sleep schedule, and sticking to it, can help you beat sleeplessness.

2.         Avoid Heavy Exercise Towards Bedtime

While exercise can help you sleep better at night, it wouldn’t be a wise idea to exercise too close to your bedtime (not less than 3 hours)

3.         Limit/Avoid Nicotine And Caffeine Intake

Caffeine and nicotine have two things in common; they are stimulants. Consuming either of these in the evening can have a significant impact on your ability to sleep.  While a mild stimulant compared to caffeine, nicotine will force you to wake up earlier than expected; hence it should be avoided altogether.

4.         Don’t Drink Before Bed

Going to bed with alcohol in the system will only make it almost impossible to enjoy /have REM sleep. Consider drinking at least 6 hours before bedtime if you have to

5.         Go Slow On Beverages And Large Meals At Night

Having a heavy meal and drinking too many fluids a few minutes before bedtime can interfere with sleep. The food might cause heartburn, while the drinks will force you to make repeated trips to the bathroom. Have a snack if you have to before going to bed.

6.         Avoid Medications That Might Contain Caffeine

Some prescription medications can contain compounds that could disrupt your sleep patterns. Heart and blood medications are some of the main culprits. Talk to your doctor to see if you can have the prescription changed. There are also over-the-counter medications that will have an almost similar effect on sleep.

7.         Avoid The Afternoon Naps

While the afternoon power nap might seem to give you a sudden energy boost, it could also be the reason you can’t fall asleep at night. Avoid napping in the afternoon to prevent this problem.

8.         Unwind Before Going To Bed

Never go to bed if feeling stressed up. Have a bedtime routine that enables the body and mind to relax before hitting the blankets. When you get into bed make sure that it is comfortable, for help choosing a mattress read this guide.

9.         Have A Warm Bath

A nice hot bath will come in handy when/if looking to fall asleep fast. It triggers a drop in body temperature, creating just the perfect mood for sleep.

10.       Avoid Gadgets In The Bedroom

Computers, cell phones, and televisions in the bedroom are significant sources of distraction. They also emit blue light that suppresses the body’s ability to produce enough melatonin. This is the hormone responsible for regulating sleep and wake cycles.

11.       Bask In The Morning Sunshine

Make a habit of soaking in the warm morning sunshine for at least 30 minutes.  Exposing yourself to these rays helps trigger wakefulness and resets the circadian cycle as well.

12.       Don’t Stay In Bed If Not Sleepy

Get out of bed and go to another room if all you have been doing is toss and turn.  Consider engaging in activities that would help your mind and body relax, such as reading a book, listening to relaxing music, or even hitting the shower.

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