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It is widely believed that anything that is lost in the body when we are awake is “restored” in some way by sleeping. Adequate sleep is required to maintain our health and productivity. It is essential to enable the body and brain to recover, revitalise, and heal. Lack of sleep can have negative consequences on our immune system, emotions, and certain cognitive abilities.
It’s a common struggle for most of us to find the right balance between rest and work. As a result, we often find ourselves rushing from one thing to another, trying to squeeze in the time we need for sleep or relaxation.
But what if there was a way to get there without feeling guilty about it? What if you could be completely rested and ready for the day while also taking care of yourself simultaneously?
There might be a few things happening if you’re having problems falling asleep. Perhaps you’re under stress, the environment is too hot, or you’re just not getting enough sleep. Whatever the situation may be, here are some suggestions to obtain a good night’s sleep tonight!
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- Go to bed and wake up at the same time
You’ll probably have to do this if you want to get good at sleeping, but it’s an integral part of the process. If you’re a night owl or wake up early, try creating a routine. It’s the most efficient way to overcome exhaustion and stress during the day.
By establishing some basic habits in your daily life—such as going to bed at the same time every day—you’ll be able to get into a rhythm that helps fight fatigue and restlessness when it comes time for bedtime. You can even set up an alarm on your phone so that you know when it’s time to turn off your computer or put away your dishes!
As your body adjusts to the new schedule, you could discover that it will spontaneously adjust, and you’ll be able to get back on track as soon as it is dark outside.
- Avoid caffeine and alcohol before bedtime
If you’re going for a normal eight hours of sleep, these two things can really mess up your body clock and keep you from falling asleep (or waking up too early). Don’t drink too much alcohol before bedtime, as it can make it harder for you to fall asleep (or stay asleep) because alcohol can interfere with natural sleep cycles and REM cycles that occur during sleep cycles.
The best thing to do if this happens is try going without them for a few nights and replacing them with other beneficial substances; for instance, try drinking warm milk before bed or a nice warm cup of hot chocolate!
- The effect of Blue Light on Circadian rhythm
Avoid using devices in your bedroom as much as you can. Studies have shown that blue light emitted from electronics can suppress melatonin secretion and interfere with your body’s capacity to get ready for sleep. So, try dimming your lights or turning off devices like smart TVs before bedtime.
- Try a warm bath or shower
The heat helps relax your muscles and also helps to reduce anxiety and stress. The hot water alters your body’s internal temperature, allowing you to fall asleep at a cooler temperature.
The warm water in the tub improves circulation and transfers body heat from your core to your fingers and toes as you bathe. Your body then cools in the air when you exit the bath. This dip in temperature is one of the numerous signals our body utilises to relax.
You can also add some lavender oil to the water if you want, which has been shown to help with insomnia, anxiety, and depression.
- Make sure your space is calm and dark
Try making your bedroom as dark as possible but not too dark (don’t use a blackout blind). Studies show that sleeping in a dark room helps in the production of melatonin which promotes sleep in the body.
When there is an absence of light, the body receives a crucial signal that it is now time to slumber. So turn off all the brighter lights as you get ready for bed, but leave a dim bedside light on.
- Take a stroll after a light meal
Take a walk outside after dinner. This is great because it helps your body release serotonin and melatonin simultaneously, which will help you relax throughout the night so that when morning comes around, everything feels more natural.
Also, try to eat a light meal within two hours of bedtime (preferably one hour before bedtime). If you have any spicy foods in your diet, avoid them two hours before bedtime to avoid stomach discomfort during sleep.
The most important thing to remember about sleeping is that it’s not something you have to do. It’s just something you do.
You can’t force yourself to sleep, and you can’t wake yourself up early in the morning just because someone told you to. You can only make peace with the fact that sleeping is something that happens when your body tells your brain it’s time for it. That doesn’t mean you shouldn’t try, though! Just relax, take a deep breath, and think about all of the things that are going on in your day—and all of the things that are going on in your life right now—before moving into bed at night. This will help you feel less stressed out while also helping to strengthen your muscles, so they’re ready for work tomorrow morning.
In any case, give yourself enough time for your body’s internal clock to reset itself before trying these things again!
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