We all know that a good night’s sleep has a huge impact on your psychological and physical well-being. Miss just a few hours of sleep in one night and it can take a genuine toll on your day-time vitality, routine, concentration, and even your weight.
Unfortunately, a significant number of us regularly toss and turn in bed as we attempt to get the rest we require.
Getting a good night’s sleep may feel like an unachievable challenge when you’re wide awake at 3 a.m. However, you have significantly more control over the nature of your rest than you may think. Here are a few effective ways to get the most restful sleep of your life.
Check On Your Medications
Sometimes both prescription and over-the-counter medications can wreak havoc with your sleep patterns.There are a few antidepressants and medications for hypertension that can be blamed for fiddling with your sleep.
Record each medication and supplement you take, and have your specialist assess how they might influence your rest. Natural supplements that may be able to aid your sleep include melatonin, chamomile tea, St. John’s Wort, and some types of nootropics. Always make sure to consult your doctor before trying a new supplement.
Set A Nighttime Routine And Stick To It
A consistent rest routine keeps your natural clock in check so that you rest better. Set a time that works for you to turn off all screen time, make a cup of relaxing tea, and cuddle up with a book. If you stick with this schedule, your body will adjust so you’re sure to get solid sleep each night.
Exercise At The Right Time
Working out—particularly cardio—enhances the length and depth of your sleep. Try 30 minutes of energetic vigorous exercise everyday or every other day in order to get that good sleep.
Doing so will increase your body temperature so when your body starts to cool off, it flags your cerebrum to discharge rest-initiating melatonin, making your sleepy. Just make sure not to exercise within 4 hours of bedtime or you might end up restless and alert.
Maintain A Comfortable Bedroom Temperature
Setting your bedroom temperature between 65° and 75°F will keep you comfortable during your sleep. Slipping between cool sheets helps trigger a drop in your body temperature which relaxes the body to create melatonin.
This is also why it’s a good idea to scrub down and have a hot shower before going to bed, as it briefly raises your body temperature, after which is steadily brought down by cooler air, signaling your body to feel lethargic.
No Caffeine After 2 PM
That means no tea, cola, or coffee after 2 PM. Remember that caffeine is a stimulant that stays in your body for around 8 hours. So if you have a cappuccino after supper, come sleep time it’ll surely keep you from falling asleep.
Get A Drink But Not Alcohol
When liquor levels in your blood begin to drop, your body tends to wake up. It takes a normal individual around an hour to process one drink.
Hence, in the event that you have two glasses of wine with dinner, finish it off by no less than 2 hours before bed. Instead of a drink before bed, have a cup of chamomile tea or a glass of warm milk.