February 03 2021
In this article you will learn about the top 10 tips to get better sleep.
1. Sleep in a cold, pleasant bedroom
Sleep in a cool room not a cool! room but a colder temperature room. So, the National Sleep Foundation actually recommends temperatures round 65°F which is roughly 18.5°C. Now that does sound a little cold, but when people started to reduce the temperature in their room when they slept they found it made a big difference. When the thermostat is set higher, chances are you may wake up in the middle of the night kicking off the sheets because you're too hot. So this does work and what's the reason behind? This is because when we go to sleep our internal body temperature naturally drops and lower body temperature promotes deeper sleep. And when our temperature is too high, we have very fitful sleep. So, if you're having trouble sleeping, consider sleeping in a colder temperature room.
2. Sleep in darkness
Sleep in darkness and the reason for this is when we are exposed to light our bodies can't produce melatonin. And melatonin is a sleep hormone, if you don't produce melatonin properly you're not going to sleep well.
3. Avoid devices
Avoid devices before bed, such as a computer or laptop, television, or a phone. All of these devices produce blue light which tricks your body to think it's daylight and because of that it suppressed the melatonin production and you can't fall asleep. So if you're struggling with sleep, try to limit your device usage before bed. One should try not to use their phone an hour to an hour and a half before bed. But let's face it, sometimes it's tough to get away from your phone, in such cases one can use a blue light filter app that prevents the emission of blue light from your phone.
4. Develop a sleep routine
So the National Sleep Foundation recommends to have a sleep routine because when you wake up at different times on the weekend than you do on the weekday it's confused your body. It's sort of like when we travel, we have trouble with the sleep schedule and a new time zone. This is because your bodies aren't used to it. So let's say, you sleep at 10 PM on a weekday and then 2 AM on the weekend, your body is going to be rather confused. To get proper sleep throughout the week, it's a good idea to stick to a sleep schedule and a sleep routine.
5. Get enough exercise
So studies show that people who exercise often, specifically aerobic exercise tend to get better sleep. So if you are having trouble with sleep, try exercising. This way you might get exhausted by the end of the day and get your adequate sleep.
6. Limit caffeine
Avoid caffeine in the six hours before bed. According to studies, caffeine stimulates and helps in staying awake, thus interfering in the process of sleep. Therefore, try cutting down on caffeine before you go to sleep. Check out Alvizia's Melatonin Alensleep sleeping pills that are very effective in treating insomnia and regulating your sleep cycle.