Trouble sleeping? Here are 10 Amazing ways to improve your sleep!
These 10 tips will help you improve your overall sleep quality and help you fight against sleeping problems.
Have you ever had sleeping problems or sleep disorders like insomnia, Sleep Apnea or sleep deprivation? There are lots of ways to counter these disorders and tips to improve your overall sleep.
We from Talkingsnour would like to share these tips with you, which can help you improve your sleep. But keep in mind that it is always advised to see your doctor first, when you have these problems.
We hope That you will benefit from these tips and if you
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Now let’s get right to it then. Shall we?
10 Tips for Improving your sleep quality.
1. Create a healthy sleeping environment.
Its important that there are no disturbances preventing youfrom falling asleep. This might seem as obvious to most, it is still somethingmany people fail to do. In order to create a healthy sleeping environment, itis important that you try to block out all disturbing noises and have no lightsthat shine to bright. Furthermore, you need to try to create where you canrelax and come to rest. This means that you will also have to remove anyobjects or even activities you do during the day from this room. Try to putyour phone away or turn it off, so that you won’t receive any messages. Also,if possible don’t work or study in your bedroom. Doing all this will create an environmentwhere you can Focus on what is important, which is sleep.
2. Exercise frequently.
By doing intensive workouts during the day, you will become
physically tired. This will cause you to fall asleep quicker and to help you
get into a deep sleep. Incidentally, investing you time to learn a sport or
just exercising will make your body create more endorphins, which will make you
more energetic and will probably give you a healthier life style. However, to
much energy might prevent you from falling asleep also working out will raise
your body temperature. This might prevent you from falling asleep.
3. No alcohol.
By drinking alcohol, you can possibly disrupt the production
of the sleep hormone Melatonin. This will also disrupt Circadian rhythm. This rhythm
is usually a 24-hour cycle which goes between sleepiness and alertness at
regular intervals during this time. It is therefore also known as a Sleep/wake
cycle. Furthermore, drinking alcohol before going to bed can result in a lower
arterial blood oxygen saturation which could change your breathing and could make
you snore or get sleep apnea.
4. Sleep at set times.
As mentioned before, your body has a certain rhythm or cycle. Therefore, it is important that you try to get sleep at fixed times. This will cause your body to create hormones which will make you more feel sleepier when you got to bed. In addition, taking naps during the day can reduce your sleep quality in the night. However, this is mostly for people with sleeping problems such as insomnia and it varies much per person but if you do suffer from insomnia try to cut on those day time naps.
5. No coffee.
It is important that you limit your coffee intake especially the few hours before sleep. In fact, any caffeine can have a big impact on your sleep. Any drink that contains caffeine can cause insomnia problems. Try to avoid caffeine 6 hours before your scheduled bedtime. And if you really can’t live without coffee try to go for the caffeine free alternative.
6. Get enough daylight during the day.
Our brain can measure how much sun light enters through our
body. By exposing yourself to daylight you can restore your 24-hour cycle. This
could even cause you to fall asleep earlier and will also improve the depth of
your sleep enormously.
7. No eating before you go to sleep.
By eating before going to sleep, you will reduce the amount
of Melatonin and growth hormones produced. It is best if you eat a decent meal approximately
4 hours before going to sleep. Doing this will improve the quality of your
sleep and its depth.
8. Prevent Blue light during the evening.
Bleu light is normally only in sun light. However, modern technology such as your computer, tv or even your phone will also create an artificial blue light. This will cause your body to think that it is still day time. This will lower the production of the sleep hormone Melatonin in the body. One of the ways to prevent this is using special glasses that block out Blue light. Or use A programs that lowers the amount of blue light, many smartphones today have this option. However, the best solution is to just turn of your tv or phone a few hours before going to bed.
9. Try to relax.
BY relaxing you can reduce the stress hormone cortisol which
in turn will improve your sleep. For example, taking a hot shower or a bath can
help you relax, but also other activities such as meditating or reading a book can
help you relax and help you fall asleep.
10. Take supplements.
Sometimes taking certain supplements can help improve sleep, which can reduce stress and help you fall asleep. One of the supplements you could to restore your day-night time rhythm is Melatonin. According to studies, two mg of melatonin 30 to 60 minutes before you go to bed can improve your sleep and can help fight sleeping disorders such as insomnia.