Researchers believe that getting a good night’s sleep is just as important for your body as getting regular exercise or improving your diet. Over the long-run, they say, it makes a tremendous difference.
But, unfortunately, sleep is a rare commodity these days. Our always-on lifestyles make it seem more like a luxury than a necessity. And many people simply aren’t getting enough.
In the short-term, sleep deprivation isn’t a big issue. However, long-term, it can be damaging to your health, leading to all sorts of mental health problems and chronic conditions.
It’s a good idea, therefore, for everyone who lives in modern society to learn some rules for Sleeping Better at night. Here’s what to do:
Increase Exposure To Bright Light During The Day
Our bodies rely on light levels to tell them when to sleep and when to wake up. Without this natural variation, it becomes much harder to regulate sleep cycles and get the deep sleep that you really need at night.
The trick here is to expose yourself to bright lights during the day and then avoid them at night. Fortunately, thanks to the sun, this is simple. Try opening a window or going for a walk outside if you have time during the day. This will activate your body’s “wakefulness” hormones. Then, when they subside at night, you will begin falling into a more tired state. And that will prepare you for bed.
Add Supplements To Your Diet
Getting a tincture for sleep can also help you fall asleep, especially if you are one of those people who struggles with racing thoughts. Certain compounds are able to relax your mind and make it more likely that it will switch off.
For instance, adding melatonin might help. This chemical begins to elevate in the evenings in people as they approach bedtime. However, if you have insomnia, levels may remain low. Supplementing, therefore, can help tremendously.
You might also want to take some other supplements. Lavender, for instance, is a powerful herb that helps to sedate the body and prepare it for sleep. Some people also take ginkgo biloba and CBD.
Reduce Daytime Naps
If you are in the habit of sleeping regularly in the daytime, you might want to try snapping out of it and being strict with yourself. While daytime naps feel great at the time, they tend to make it harder to sleep at night. And when this happens, you feel even more of an urge to nap.
Go To Bed At A Consistent Time
If possible, try to get yourself in the habit of going to bed at a consistent time. What time this is for you very much depends on your personal biology. However, most people find that hitting the sack between 9 pm and 11 pm works well. They wake up in the morning feeling bright-eyed and bushy-tailed.
In summary, therefore, there are multiple ways that you can improve your sleep, according to science. So if you’re struggling, give some of these tips a go and see if they work for you.