To live a healthy life, it’s necessary for you to have a good amount of sleep. It is as necessary as to keep a healthy diet and regular exercise. There are various research studies available with precise data that shows sleep has a direct impact on your daily life. A sound sleep balances the hormones and also enhances your physical stamina while working out. Having less sleep will directly impact your brain function. If your sleep schedule is not letting you have enough sleep, it will also end up in increasing your weight. Along with it, it might also increase the risk of various diseases in your body. I am trying to jot down a few tips and tricks that you will find significantly helpful in getting sufficient sleep at night.
Stay In Bright Lighting In The Daytime
A human body is familiar with keeping a clock-like routine, all thanks to circadian rhythm. To keep it healthy, you will need to stay in bright light or sunlight. Not only will it enhance your daytime energy, but it will also allow you to get a better quality of sleep at night. In the patients suffering from insomnia, keeping this rhythm healthy helped in reducing the time to sleep up to 83%.
Reduce The Lighting In The Evening
In the evening, getting exposed to bright light will carry a reverse effect on the brain. You should also try to cut all the blue light completely. If it’s not possible, go for the spectacles that block the blue light. There is also an app that you can download on your mobile devices to keep a check on blue light.
Stop Caffeine Intake In Evening
It’s known to everybody that coffee has the potential to keep you energized and it’s also one of the best ways to get that instant boost before any sports or workout session. If you are consuming it late in the day, caffeine will not let your body go in a relaxed position.
Fetch Irregular Naps To All-Time Low
It’s necessary to take short naps if you are working in intense physical or mental pressure. However, if you are taking long and irregular naps, it will directly have a negative impact on your sleep schedule. Any nap that is exceeding a 30-minute duration will end up messing with your night-time sleep routine.
Go For a Melatonin Supplement
The hormone that is responsible for your sleep is melatonin. The supplements that are available for melatonin are considered as one of the best aids for those with messed up sleep routine. These tablets are available based on your location, as some countries have prohibited their sale. For a normal intake, you should take around 1-5 mg an hour before going to bed.
People who consume alcohol late at night tend to face various sleep issues. It also significantly messes up with melatonin. It is also considered to be responsible for snoring, as well as sleep apnea. An alteration in melatonin will cause imbalance in the circadian rhythm of your body.
If you believe that you are finding it a bit difficult to sleep, taking a relaxing shower will help quite a bit. It is even more effective and carries a positive impact on older people. However, if you don’t want to take a shower at night, you can just bath your feet with hot water and you will see significant results.
These are just a few tips that you implement to check if they help. If you aren’t able to resolve the issue within a week, I recommend consulting a doctor and going for a full health checkup.