Here are some techniques to make your sleeping time better.
Good sleep is incredibly important.
It helps you feel good and makes your body and brain function properly.
Some people have no problem falling asleep. However, many others have severe difficulty falling and staying asleep through the night.
SLEEP EARLIER! 5 STEPS HOW:
1. No Caffeine
Caffeine is widely used among people to fight fatigue and stimulate alertness. It can be found in foods and beverages like chocolate, coffee, sodas, and energy drinks.
This stimulant can have disastrous effects on your sleep quality and sleep duration.
Although the effects of caffeine vary from person to person, it’s recommended that you refrain from consuming it at least 6 hours before bedtime.
2. Create Bedtime Routine
Many people find that setting a sleep schedule helps them fall asleep easily.
Your body has its own regulatory system called the circadian rhythm. This internal clock cues your body to feel alert during the day but sleep at night.
Waking up and going to bed at the same time each day can help your internal clock keep a regular schedule.
Once your body adjusts to this schedule, it’ll be easier to fall asleep and wake up around the same time every day.
It’s also important to get 7 to 9 hours of sleep each night. This has been shown to be the optimal sleep duration for adults.
Lastly, give yourself 30–45 minutes to wind down in the evening before getting to bed. This allows your body and mind to relax and prepare for sleep.
3. No Electronics
Using electronic devices late at night is terrible for sleep.
Watching TV, playing video games, using a cell phone, and social networking can make it significantly harder for you to fall — and stay — asleep.
This is partly because electronic devices emit blue light, which has been found to suppress melatonin.
Using these devices also keeps your mind in an active and engaged state.
It’s recommended that you disconnect all electronics and put away computers and cell phones so you can ensure a quiet place, free of distractions.
You’ll be able to fall asleep much faster if you practice good sleep hygiene.
If you need to use your devices late in the evening, at least consider blocking the blue light with eyeglasses or a screen filter.
4. Create a Dark Environment
At night, darkness promotes feelings of sleepiness. In fact, research shows that darkness boosts the production of melatonin, an essential hormone for sleep. In fact, the body secretes very little melatonin during the day.
Get out and expose your body to sunlight or artificial bright light throughout the day. If possible, use blackout curtains to make your room dark at night.
5. Get 20-30 minutes of exercise every day
Physical activity is often considered beneficial to healthy sleep.
Exercise can increase the duration and quality of sleep by boosting the production of serotonin in the brain and decreasing levels of cortisol, the stress hormone.
However, it’s important to maintain a moderate-intensity exercise routine and not overdo it. Excessive training has been linked to poor sleep.
The time of the day when you exercise is also critical. To promote better quality sleep, working out early in the morning appears to be better than working out later in the day.
Therefore, moderate to vigorous exercise in the morning could significantly improve the quality of your sleep and how much sleep you get.