Friday, February 7th, 2020
6 Tips to Sleep Better
Severe mood swings and lack of concentration are the two most commonly experienced phenomena that result from sleep deprivation. Several factors can contribute to this. For instance, stress, depression, certain health conditions or excessive caffeine intake throughout the day. However, these conditions are quite common, and most people are aware of it. But do you know that even the moon plays a role in determining the quality of your sleep every night?
Yes, you read that right. In 2016, a thorough investigation of the phases of the moon led to the conclusion that children experience a direct disruption in their sleeping cycles as a consequence of that. Another interesting factor that impacts a good night sleep is the choice of your toothpaste. Peppermint is an important element that causes alertness and increases focus.
So, if your toothpaste has high levels of peppermint, then you’re most likely to experience disrupted sleep. To exclude this cause, you can brush your teeth a bit early every night.
Even within genders, there’s a difference in how people sleep. It has been discovered that women have an innate desire to sleep more as compared to men. It is believed that the way a female brain performs more complex tasks during sleep as opposed to a male brain. Hence, it makes complete sense to join the dots.
Do you want to find out which population gets the best sleep ever? Well, many pieces of research have provided strong evidence that students experience the most qualitative and healthy amounts of sleep at night. So, if you’re a student, try to get help from the write my assignment for me cheap UK facility instead of pulling an all-nighter to meet academic deadlines.
Meanwhile, if you really want to find out the corrective measures that can help improve your sleep cycle, then continue reading the tips mentioned below.
Dim the lights of your bedroom
Having bright lights in your room can keep your mind awake and alert. On the contrary, dimming the lights can calm down your brain and signal it towards sleep. It’s a cue that informs your mind to shut down and stop engaging with the active thoughts and as a result, your whole body follows the instructions. One by one, your muscle begin to relax and the rigidness in your limbs slowly loosens. So, every day, about half an hour before you actually go to bed, dim the lights of the bedroom and focus on your breathing. This is a meditative exercise to tell the body that it’s time to sleep.
Be aware of the side-effects of the supplements you take
People either have the habit of consuming numerous supplements “just in case”, or they are prescribed by the doctor. However, when you get the prescription, it is the responsibility of the doctor to provide a full analysis of the possible or expected side-effects. This isn’t to scare you off, but rather to give you a heads up.
Do you know that the melatonin supplements that you consume regularly can be a cause of disturbed sleep? It is important to realise that the melatonin that your body releases organically and the one you induce through medication are distinct from one another. Hence, studies have indicated that melatonin supplements can actually worsen your sleep cycle. Due to this, you’re unable to continue and get a good night’s sleep.
Develop and follow a strict schedule
It’s been said enough times, but it is completely true. A person who follows a strict routine and a set pattern throughout the day is most likely to experience a good night sleep as opposed to someone who doesn’t. This is why children are discouraged from pulling all-nighters as it disrupts their entire sleep-wake cycle.
You need to realise that our body is functioning on a system, and when you fail to follow the system, you suffer from the consequences. Therefore, follow the circadian rhythm and don’t engage in foolish activities.
Realise that alcohol is bad for you
Yes, drinking is fun. However, do you know what is even more fun? Getting an uninterrupted, peaceful sleep. Even though it sounds like a dad-statement, you have to realise that alcohol is extremely unhealthy and bad for your sleep cycle.
Have you not witnessed enough drunks to realise the severe dependency it creates? Fighting alcohol addiction is more difficult than you expect. It causes insomnia and other mental illnesses, and you don’t want to be in that position. Hence, take preventive measures and do what’s right for you in the long run.
Watch your caffeine consumption
This is another factor that cannot be emphasised enough. Although cutting down on caffeine is not easy, it cannot be denied that it can greatly affect your sleep. So, begin by taking small steps instead of getting rid of it completely. Limit your daily dosage of caffeine, and once you become accustomed to that, you can gradually reduce the number of cups. Indeed it easier said than done, but in life, you have to make some sacrifices to get long-term benefits.
Don’t engage with technology before bedtime
Technology is an evolutionary invention that comes with a price. On the one hand, it solves all of our problems by making information easily accessible, generating concepts of self-awareness, and doing wonders in various spheres of life. However, when it comes to our sleep cycle, it has some disadvantages.
Therefore, it is important to realise when to keep using it and when to draw a line. Hence, the key is to become self-aware. Watch the frequency and the intensity with which you choose to engage with it. And if you truly want to improve the quality of your sleep, try to stop using your technological gadgets at least two hours before you go to bed.