Do you ever wake up in the morning feeling like the whole night is no fun, and what about those nights you wake up at 2 a.m.? You also know that it is possible to sleep better and feel like a living person again. In truth, there is no guaranteed cure for insomnia, and it is not a one-size-fits-all situation.
On the other hand, it’s also possible that you may notice a significant improvement in the amount of comfy oysters you get each night if you take certain precautions.
Get better Sleep with these 6 tips
Make sure you’re getting enough sleep. If you don’t get enough sleep, it can affect your brain and behavior. In the short term, insufficient sleep may cause drowsiness, low motivation, irritability and mood problems that can make it harder to concentrate and make decisions.
1. Daily exercise is a must
You will sleep better at night if you do physical activity. It is best to set aside time for exercise before bed. Please no late-night gym workouts. Exercise can increase wakefulness and you don’t want to interrupt your sleep time. You can improve your sleep quality by understanding how moderate physical activity is important every day.
2. Limit naps
A nap that lasts longer than 30 minutes could disrupt your body’s clock and make it more difficult to fall asleep. A short power nap can improve your daytime brain function, and should not interfere with sleep if it is done before 3 p.m.
3. Say no to Evening Caffeine
You should take breaks from your morning coffee to get better sleep. Your favorite stimulant, caffeine can remain in your blood for as long as 6-8 hours. To get more better sleep, you will need to shut off your Keurig or coffee pot at 3:00 in the afternoon.
Caffeine stimulates the nervous system. It prevents relaxation and hinders your body’s natural nighttime winding down. You should pay close attention to your sleep problems if you have difficulty falling asleep.
4. Increase sunlight, decrease blue light
Consider adopting sunlight! The natural sunlight helps to keep your body’s clock working efficiently and improves your sleep quality. You will experience a boost in energy and sleep quality, especially if your insomnia is severe.
Blue light is emitted by electronic devices like smartphones, tablets, TVs, and computer screens. It has a stronger effect than indoor lighting. It can disrupt your sleep cycle and disturb your circadian rhythms. Your brain shouldn’t be in daytime mode.
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5. You should stick to your sleep schedule every week
The body’s circadian rhythm or internal clock works at a time that coincides with sunrise and sunset. The body naturally wants a consistent time for sleep and wake up. Your body will maintain the right levels of melatonin by being consistent. Remember that melatonin signals your brain to go to sleep.
Don’t succumb to temptations on weekends. Stick to your weekly bedtime routine, which should be at least 7-8 hours per night.
6. Pinpoint the Underlying Conditions
While insomnia and sleep disturbances can happen to anyone at some point, for some, it can become a serious problem with age. Talk to your doctor if you think you may have insomnia or another type of sleep disorder.
To determine if you have any underlying conditions that are causing your zombie-like condition, a professional will be needed. These underlying conditions may be serious like sleep disorder, narcolepsy or restless leg syndrome.
