The researches show that lacking sleep can lead
to many health problems and even shorten a person's lifespan. However, in
today’s fast-paced world, people easily bypass having sufficient and quality
sleep. People who lack sleep can benefit from some solutions to sleep better at
night.
Schedule
Maintain a consistent sleep schedule. Going to
bed and waking up on time in each sleep cycle help ensure the appropriate daily
energy expenditure. Balanced DEE relates to the appropriate daytime alertness
and nighttime drowsiness. Experts recommend maintaining the same sleep pattern
during the weekend because waking up late or going to bed late will change
biological clock inside your body, making the return to a normal sleep pattern
during the week become more difficult.
Going
to bed and waking up on time in each sleep cycle help ensure the appropriate
daily energy expenditure
Ritual
About an hour before you go to sleep, begin to
coax your body into sleep mode by doing relaxing activities such as reading a
book, watching TV or listening to soothing music. Bathing can be particularly
useful, because increasing and decreasing in body’s temperature promote
sleepiness. Avoid stressful situations or emotional discussions that can leave
you in a state of agitation before you go to sleep.
Environment
Turn bedroom into a sleep-friendly place. It
should be dark, quiet, well vented and cool (from 60 to 75 degrees F). If
possible, leave the television, phone and computer outside the bedroom, because
these distractions will take away what should be a peaceful place. About a
smell easily causes sleepiness, try jasmine. Experts find the scent of jasmine
in the bedroom leads to greater sleep efficiency - the percentage of time you
actually sleep in bed.
Avoid
large meals, caffeine and alcohol before you go to bed
Absorption
Avoid large meals, caffeine and alcohol before
you go to bed. Eat dinner several hours before you go to bed and avoid heavy
foods that can cause indigestion. You should avoid drinks containing caffeine
unless you drink them at least 4 hours before bedtime. Caffeine prevents the
brain chemical adenosine, a neurotransmitter that helps promote sleepiness.
Alcohol can help you relax when you fall asleep at first, but after a few
hours, it acts as a stimulant and can lead to insomnia.
Exercise
Exercise
releases cortisol in the brain, a hormone causes alertness
Exercise can lead to a better sleep because it
makes the body tired, but it is important not to exercise too much before
bedtime. Exercise releases cortisol in the brain, a hormone causes alertness.
This can be a problem when you try to sleep, so you should only exercise in the
early afternoon or evening (at least 3 to 4 hours before bedtime). It gives
your body time to turn to a relaxed situation.
Things to consider
While improving your sleep habits can lead to
better sleep, some problems may be related to serious sleep disorders such as
sleep apnea or restless leg syndrome). If the quality of your sleep does not
improve through better sleep habits, you should see your doctor or a sleep
specialist.
