A good night’s sleep is always the most coveted. It affects your physical and mental health and also impacts your quality of life when you wake up. A lack of sleep can take a severe toll on your productivity and your daytime energy as well as your weight, fertility and your emotional balance.
But many of us keep tossing and turning in bed at night being unable to sleep. The last decade saw the decline of both the quality and the quantity of sleep among a large number of people across the globe.
Thankfully, there is a solution to this which can help you gain a peaceful night’s sleep. Some simple tricks and tips can come to your rescue in this regard. Just take a look.
Stay Away from Caffeine in the Afternoon
Many of us ignore how caffeine can impede us from getting a good night’s sleep. It takes almost 4-6 hours for most people to metabolize caffeine. Nevertheless, many of us take a bit longer to do the same. Caffeine comes in the way and blocks the ability of the sleep-promoting chemical known as adenosine to function in the right way. That is why you should think twice before taking your evening trip to the coffee shop. Also, try to avoid the dark chocolate that all of us crave for but should avoid getting ample shuteye.
Reduce the Blue Light Exposure During the Evening
During the day the exposure to bright light is said to be quite beneficial. But the impact is said to be just the opposite during the night-time. This happens because of its influence on the circadian cycle. It tricks your brain into thinking that it is still daytime. This decreases the production of the melatonin hormone which assists you to relax and get a deeper sleep. The blue lights that are emitted by electronic devices like smartphones and computers happen to be the worst in this case. There are several popular methods of doing this like –
- Go for glasses that block the blue light exposure
- Install an app for blocking blue light on the smartphone (applicable for both Androids an iPhone)
- Install an app to block blue light on your laptop
- About a couple of hours before retiring to bed, turn off the television or any other bright light in your house
You should try and exercise for, at least, 20-30 minutes a day. The daily workout can often assist people to sleep well. But understand that a workout before bedtime can stop you from sleeping. For maximum benefits, you should try to get the workouts about 5-6 hours prior to going to bed. Make it a point not to exercise about a couple of hours before retiring to bed.
Have the Sleep-promoting Foods
The snacks that are high in tryptophan if combined with the whole-wheat crackers and treats and other complex carbohydrates can assist the onset of the sleep. The dairy products like nuts, cheese, grains, and seeds are enriched with tryptophan. The release of insulin that is linked with the carbohydrates assists the tryptophan to reach the brain. This tryptophan is then converted to melatonin and serotonin. These happen to be the neurotransmitters that promote sleep.
Set the Body Clock Right
Try to go to sleep and wake up at the same time every day. This should be the rule on weekends as well. This will assist your body to get into a healthy sleep-wake schedule. This way you can doze off quickly and rest through the night in the right way. As soon as you get out of the bed, you should get out into the bright light. This way your body gets the signal that it should get going.
Leave the Worries in Another Room
It is always advisable that you should not take your stress or anxiety to your bedroom. In fact, you should start practising the technique of constructive worrying. So jot down your worries and their solutions that come to your mind about 3 hours before going to bed. Then insert the paper in the desk drawer and leave them there for the night.
Set the Right Sleeping Ambience
You should design your bedroom ambience in such a way which will help you to fall asleep fast. Your bedroom must be cool between 60-67 degree Fahrenheit. It should be devoid of any kind of noise that can come in the way of your sleep. This also includes the snoring noise of your partner. Finally, see to it that your bedroom remains pitch dark and free of lights. You can start using the eyeshadows, ear plugs, curtains, fans, humidifiers, and other tools that will help you to sleep.
The above are some the things that you should keep in mind for achieving a peaceful night’s siesta. But if you are unable to sleep even after application of the above tips or you are snorers that keeps you awake night after night, you should consult with a reputed sleep dentist and seek for sleep apnea mouth guard or other treatment options. The certified and experienced dentist can assist you to treat the real issue after detecting it which will enable you to sleep well at night.