Sleep is a critical component of the overall wellness of an individual. Good quality sleep for the right amount of time every day is the secret to a happy and healthy body. But sometimes snoozing can become quite tricky, especially when you feel like you just can’t shut off your mind. So here we give you nine hacks to try if you experience this frustrating problem.
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Regular use can help cope with common causes of sleeplessness like pain, inflammation, mood swings, depression, and even chronic sleep disorders like insomnia to provide mind-blowing benefits.
2. Hot Bath
A rapid reduction in body temperature can be a fantastic way to snooze easily. The best way to achieve this is to take a hot bath sometime before you want to sleep. The warmth of the water will instantly cool down your body and relax your mind and muscles to put you to sleep.
A simple way of elevating these benefits is to add a few drops of essential oils. You can use calming scents like lavender, chamomile, eucalyptus that release muscle fatigue and soothe your brain. You will immediately feel calmer and sleepy, and the bath will also improve your quality of sleep.
3. Shut Down Your Phone
If you enjoy some nighttime entertainment even after lights out, it might be why disturbed sleep patterns. Exposure to bright lights from your electronics close to your sleep time can hurt your body clock. Even though you feel worn out and tired, you might not be able to fall asleep for a while after using your phone or laptop.
Make sure to bid adieu to your electronics at least half an hour before your bedtime. You can read a book, listen to melodic music, or meditate before going to bed, as it will help soothe your mind to enjoy a sound sleep.
4. Watch Your Caffeine, Sugar, And Alcohol
Caffeine from coffee, chocolate, or other drinks close to your bedtime can have a damaging impact on your sleep cycle. The nature of the compound is such that it increases focus and energy in your system. It will stimulate your body to work more efficiently, thus leaving you with trouble falling asleep all night. Similar effects are also possible from highly sugary drinks like soft drinks or carbonated sodas. Alcohol, on the other hand, can leave you severely dehydrated, and sipping it close to your sleep time can cause some trouble.
Avoid consuming such drinks close to nightfall. These compounds stay in the system for a few hours post use as well. So say no to them a few hours before you want to go to sleep.
5. Choose The Best Meal
A large, chunky meal before bed might feel like bliss and often make you feel drowsy. But the meal is going to keep you up all night, as it will go against your body the moment you lay down. Spicy foods and elaborate meals in the night can trigger acid reflux, indigestion, and discomfort when you try to sleep.
Eat a few hours before bedtime. Make sure your meal has the right balance of nutrients without overdoing any one particular type of food. Giving your body the time to expend energy for digestion much before you go to sleep can be very healthy.
Physical activity can have ample benefits for your overall health and sleep schedule. Working out daily can have remarkable effects on the body by releasing stimulating hormones such as epinephrine and adrenaline. It improves your focus, alertness, and overall energy levels. It also works out your muscles and joints, which will trigger your system to crave rest and healing. This way, your body will naturally enjoy good sleep and leave you feeling happy the following day.
7. Prioritize Comfort
Making sure you feel comfortable before going to bed can reduce disturbance and improve sleep quality. Set the air conditioning temperature or fan speed to comfortable levels if you tend to feel cold at night. Use thick blankets or wear socks to feel warm. Do not drink too much water right before bed, as you will have the urge to urinate in the middle of the night that could intrude on your sleep.
8. Establish A Proper Sleep Clock
Your body contains within it a natural clock or what is popularly known as the circadian rhythm. It aligns to a fixed timing that sinks with the sunrise and sunset. Humans typically wake up and go to sleep based on this clock. Establishing a regular sleep cycle for your body will thus help your mind and body stay in a sink.
Make sure to wake up and sleep time every day. It will ensure you have a quality sleep as your body automatically shifts to a rest mood. Over time, you will not even need an alarm to wake up.
9. Soak In The Sun
Nature has an intricate relationship with our bodies. Our system understands day or night based on natural light exposure. Therefore, soaking in the bright sunlight in the morning will ensure your body clock knows it is the day, and the body needs to be energetic. Similarly, a dark cozy environment in the night triggers it to go to rest mode. So create a comfortable, quiet, and light-free environment before sleep to prepare the body for relaxation.
Good sleep can make sure you have a healthy and productive day ahead. Make sure to try out these simple sleep hacks that ensure you enjoy a good night’s sleep every day effortlessly.
The Editorial Team at Healthcare Business Today is made up of skilled healthcare writers and experts, led by our managing editor, Daniel Casciato, who has over 25 years of experience in healthcare writing. Since 1998, we have produced compelling and informative content for numerous publications, establishing ourselves as a trusted resource for health and wellness information. We offer readers access to fresh health, medicine, science, and technology developments and the latest in patient news, emphasizing how these developments affect our lives.