A great percent of the world population experiences sleep deprivation. Today, everyone struggling to meet their tight schedules try to find solutions to numerous daily problems. Busyness means cutting on time we sleep to create more time for our daily routines. Due to unscheduled sleeping routines, most of us are experiencing sleepless nights, leading to moody and wearing days. Apart from day-long activities, some of our routines before sleep expose us to sleep deprivation. Don’t worry much, as there are simple, practical ways to deal with your sleepless night’s condition.
Control Your Exposure To Light
There is a connection between sunlight and the melatonin hormone. This hormone is a naturally occurring hormone under the control of light exposure. Therefore, it’s advisable to expose oneself to bright sunlight during the day, which means better production of melatonin hormone, leading to better sleep at night. Also, it’s good working in a room with sufficient natural light.
Avoid Exposure To Blue Light Before Bedtime
For most of us, we tend to work on our computers until late night hours or start watching that new movie series before bed. Blue light activates our minds, increasing the time it takes for us to fall asleep. It’s good to avoid watching TV or using your computer or phone for one hour to bed. Instead, in that one hour before sleep, you can train your body to carry out some bedtime rituals that will help prepare your mind and body for bed.
Try Exercising During The Day
Not exercising your body regularly might be the cause your sleepless nights. According to research by several universities, people who exercise regularly sleep better and feel less sleepy when working. Exercising improves your sleep by more than 40%. Exercise and sleep relate in that, exercise increases metabolic activates and elevates body temperature and also eliminates hormones such as cortisol, which is a stress hormone. Therefore, it is advised to exercise in the morning or early afternoon, as exercising too close to bedtime might affect your sleep due to elevated temperature.
Wind Down And Clear Your Head
Family conflicts, financial constraints, relationship difficulties, a bad day at work, unresolvable problems, fear, worries, anxieties, and many others give a lot of us sleepless nights. Practicing some of the useful tactics that help you reduce your stress, might help you sleep better. Such practices might include taking a deep breath, progressive muscle relaxation and visualizing a peaceful, restful place.
Improve Your Sleep Environment
A peaceful bedroom guarantees a peaceful night. What are some of the condition for a conducive sleep environment? Keeping your room dark, cool and quiet will help you fall asleep quickly. Avoid loud music at night. High temperatures lead to sweating hence sleepless nights. Most people sleep well at around 18oc with adequate ventilation. A comfortable bed usually refers to a medium firm mattress. Most people wake up more tired than they were before sleeping due to inappropriate bed. Finally, it’s good reserving your bed only and not a place to do work or eat.
Learning to fall back asleep faster might also help control your sleep disorders. There are natural herbs that help stimulate sleep if the above tips are not yielding. Let not worries and anxieties disturb your sleep, as you learn to take one thing at a time. If all the above do not help your condition, it’s good consulting your doctor for help.