So, it’s nighttime after a hectic day, and it’s time to get that much-needed slumber time. But there is a problem: you’re having difficulty doing that. Worse still, you’ve had this problem for quite a while! 36% of adults in the UK alone suffer from sleeping problems like this, my past self included.
For some, it’s a severe case of insomnia; for me and many others, it’s a difficulty due to other factors like illness, anxiety, overthinking, etc. Whatever the case, we know what the inability to sleep is as much as you should do to health and productivity.
Thankfully, I found some valuable tips that have helped me sleep soundly since. Whether you have insomnia or just some trouble sleeping well enough, these tips will help you. So, would you like to improve your sleeping patterns? I’m going to show you how to do that.
1. Limit daytime drowses
Snoozing in the daytime does affect how soon or soundly you can sleep at night. How so, you may ask? Well, your body has a natural timekeeping system called the circadian rhythm. This rhythm affects your hormones, body, and brain, keeping you alert and letting your body know when it’s time to sleep. It essentially paces your sleep patterns.
Because of this system, napping during the day will affect how soon you can fall asleep at night. In general, the closer your daytime nap is to evening, the harder it will be for you to sleep early enough at night. For example, if you woke up from an evening snooze at 4 or 5 pm, you can almost be sure you won’t be getting any night’s sleep before midnight.
So, if you want a deeper, longer, and healthier sleep, you should try to limit the daytime snoozes. If you must, try cutting it to an hour or less.
2. Get more daytime exposure to bright sunlight
Recall that circadian rhythm we talked about earlier? Well, it’s also relevant here. When you expose yourself to a healthy amount of natural sunlight during the daytime, your circadian rhythm will work like a well-oiled machine. Your daytime energy will improve, as will the quality and duration of your sleep at night.
Many studies have shown this correlation between sunlight exposure and nighttime sleep quality. Other studies showed that more daytime light exposure increases sleep quality in people with insomnia. It even makes falling asleep a lot quicker. So, you should try to expose yourself to a healthy amount of sunlight daily.
3. Schedule your sleep
For a healthy adult, experts have recommended at least 7 hours of sleep. With that in mind, you can create a schedule for your sleep that will enable you to get just that every night. By going to and getting out of bed at the exact times daily, you will get your body to fall into a healthy sleep pattern.
4. Try something relaxing
Relaxing sounds, environments, activities, etc., can help you sleep quicker and better. You can create a relaxing environment wherever you sleep regularly. Do you have any colours, designs, or smells that you find soothing and relaxing? Then it would help if you tried some of those in your bedroom.
But perhaps optimising your room this way is not currently within your means. Don’t worry; you can still try some relaxing music. All you need to do is find a genre that works for you. I have also found that watching hypnosis videos or listening to ASMR sounds sends me to sleep very quickly. It will likely work for you as well.
Then again, you can try meditating every night before you sleep. It will help relax your mind and body, making it easier for you to doze off, especially if you can’t sleep because of an anxiety issue.
5. Try some sleeping aids
You can also try sleeping aids and supplements. Melatonin supplements are an excellent example, especially if you’re treating insomnia. It’s an excellent way to fall asleep fast, and you can be sure there’ll be no withdrawal effects. However, it would be best if you visited your doctor to get a professional recommendation on which supplements to use.
Goodnight and sweet dreams!
A lack of healthy sleep does a lot to reduce your productivity as a person, as well as affect your health. Many studies have linked lack of proper sleep to increased odds of such health issues as stroke and cardiovascular heart disease. So it’s obviously in your best interest to get as much night sleep as you can. It doesn’t make you lazy; it only makes you mindful of your health.
So, if you’re having sleep issues, then these pointers should help you. Otherwise, I recommend you have a word with your doctor.
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