Getting sound sleep might feel daunting to many people with hectic lives, but if it starts to become a regular pattern it can lead to several serious health problems in future.
If you want to lead a happy and healthy life, it’s crucial to take stock of your sleep patterns. If you continually face interrupted sleep, bringing some changes in your lifestyle can help you doze off quickly at night.
Those struggling to maintain a balanced sleep-wake cycle are most at risk of developing chronic health conditions including hypertension, depression, diabetes and in some cases, even cancer.
Unmanaged sleep deprivation is known to manifest into chronic sleep disorders like sleep apnea and insomnia.
Aside from the health risks arising due to lack of sleep, sleep deprivation also hampers the functioning ability of the nervous system and hits your mental health in unthinkable ways.
If you feel drained most of the day and find it difficult to focus, your poor sleep quality might be to blame.
Read on to learn in what ways bringing changes in your lifestyle and environment can help improve the quality of sleep, wakefulness and productivity during the day.
Ways To Help You Sleep Better:
1. Have a consistent exercising routine
Exercising helps regulate the circadian rhythm by activating serotonin release which helps people slip into deep slumber more easily.
Staying active during the day is key to improving your sleep quality. It not only works the muscles but also helps prevent build up of lymphatic fluids in your body which make you feel lethargic and fatigued even after long hours of sleep.
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2. Limit Caffeine
Putting restraint on your caffeine addiction would give you those restful sleep hours you’ve been seeking in a long time.
Switching to healthier alternatives like green tea, almond milk or other energy drinks instead of coffee or cola would benefit your sleep rhythm.
3. Spend time with nature
Treating yourself with nature is a good way to calm down when you’re feeling stressed or anxious. Surrounding yourself with nature also helps lower cortisol levels which is known to impede your sleep.
It’s also beneficial for people with hypertension who often find it hard to sleep at night without medication.
4. Eat sleep inducing foods
A sleep-friendly diet is all you need to sleep longer and deeper. Foods rich in anti-oxidants and melatonin such as, almonds, chamomile tea, berries, bananas, turkey and fish are great substitutes to unhealthy junk food, if your goal is to get a good quality sleep.
Including dairy products and turkey as your source of lean protein would also help manage sleep issues.
5. Change the room temperature
A lot of times, people struggle to sleep due to inappropriate room temperature – it might be too cold or too warm that’s actually preventing you from falling asleep. An extra blanket or reduced room temperature might help you sleep better.
You have to be aware of your sleep environment to be able to make changes accordingly for better sleep.
6. Dim the lights
Lighting of your room also plays a significant role in your sleep quality. Drape your windows with thick curtains to prevent outdoor lights from interfering with your sleep.
Changing the position of lights can also help in fixing visual disturbances that are likely to affect your sleep.
7. Change your pillow
If you continue to face sleep issues in spite of doing everything under the sun to sleep better, your sleeping space might be to blame. Using poor sized or old pillows and mattresses can impact your sleep quality.
The first thing you need to do is invest in a good quality pillow and mattress that gives your body the right amount of support needed for restful sleep.
There are sleeping aids available designed for those suffering from chronic sleep disorders. Choosing the right kind of mattress, pillows and other aids can help lengthen your deep sleep span at night.
8. Sleep in a well-ventilated space
Paying close attention to the ventilation of your room can also enhance the quality of your sleep at night. Placing your bed next to a window if you live in a warmer place will keep your room airy and fresh when it’s hot outside.
Those living in colder regions can benefit from extra insulation to keep away the chilly winds for your sleeping space to remain cozy and comfortable.
9. Try music therapy
Turn on some soothing soul music to help you doze off quickly. Music helps calm restlessness and anxiety which are known to affect sleep quality.
It also helps transform your inner self and improve your concentration levels to create a relaxing atmosphere needed for a good night’s sleep.
With these lifestyle fixes, say goodbye to sleepless nights and sleep your way to better health and work!