Getting good sleep has positive effects on one’s mental and physical health which in turn affects one’s overall quality of life. If one has less sleep, it will affect their productivity at work, their energy levels, and emotional stability. For one to know they have better sleep, they should be able to wake themselves up without the alarm. For those who do not get ample sleep, it is essential for them to consider some important factors. One of this is to have a proper mattress and pillow to sleep on for more visit www.sleepadvisor.org. Furthermore, the following guide will assist to getting better sleep to have a better quality of life.
Sleeping at a particular time
When one goes to bed at a particular time every day, they make their internal clock to adapt to their sleeping time. Having regular sleeping schedule ensures that one gets adequate sleep all the time. The time for sleeping should be at that time when one feels tired so that they don’t go to bed to toss and turn.
One should also avoid the weekend sleep in. If one will need time to make up for the late night, they would rather take a nap than having to sleep in. This makes sure that one pays the sleep debt without disturbance to their natural sleep-wake rhythm. These naps should also be limited to at most twenty minutes in a day.
Control one’s exposure to light
The sleep wake cycle of a person is influenced by melatonin, which is a naturally occurring hormone that is controlled by light. It is secreted by the brain when it is dark which makes one sleepy. When there is light, it makes one alert. To control this production one should do the following. During the day they should expose themselves to bright sunlight in the morning since the light on their face will wake them up. More time should be spent outside if possible, or the work breaks can be taken outside.
At night one should make a point of avoiding bright screens within one and two hours before bedtime. Avoid using the phone, computer, and tablet before bedtime. Make it a point to sleep in a dark room. Use dim light bulbs if you will need to walk around.
Exercising during the day
Having regular exercises helps get rid of both sleep apnea and insomnia. Vigorous exercises have been linked to better sleep patterns. These exercises should be done during the day and not near bed time.
Smart eating and drinking
What you eat will affect how you sleep. Caffeine and nicotine should be limited to during the day and not the evening when it is near bed time. Having big meals before bed time should also be discouraged. One should not drink too many fluids in the evening since they may be forced to wake up and relieve themselves which disrupts one’s sleep. Be careful on the night snacks since they make one suffer from indigestion which makes it uncomfortable to sleep.
Clear your head before sleep
This is meant to reduce stress. Stress may make one sleepless which will affect their energy levels. Learn how to stop worrying as well and handle stress in a productive way to help you sleep better.