Everyone will experience trouble sleeping at one point. It might be due to some external stressors, imbalances in their system, or just really bad sleeping habits. Whatever the case might be, certain steps need to be taken so that you can fall asleep faster.
Sleep, after all, is a key aspect of many processes in the body. It is when the body takes the time to recover, and when short-term memories are solidified into long-term memories. Without regular sleep, you put yourself at risk for a multitude of diseases and conditions at nearly every level—mental, physical, and emotional.
If you’re having trouble sleeping, read on. Here are some strategies for better sleep.
Strategy 1: Control your light exposure
Our sleep cycle is regulated by the cycle of night and day through the body’s circadian rhythm. In darkness, the brain will produce more melatonin—the hormone that induces sleep. Too much exposure to light and your brain might have trouble producing this hormone.
You can solve this issue by exposing yourself to bright sunlight in the morning, letting in more natural light in your workspace and home, and reducing your exposure to blue light at night. To that end, there are plenty of apps that slowly change the coloration of your screens so that you can get better sleep.
Strategy 2: Exercise during the day
People who regularly exercise generally enjoy a better and more restful sleep at night, and they feel less sleepy during the day. Even light exercise of around ten minutes a day can improve your sleep quality greatly.
More vigorous exercise also increases the demand on your body, increasing the urgency in the brain to produce melatonin at night. To that end, you can always start light and slow and then increase the intensity of your exercise until you get a good rhythm.
Strategy 3: Strategize your diet
One of the first things you want to do is to limit your caffeine intake. Stop drinking coffee past a certain hour, no matter how strong the urge. If that is a problem, it might be time to switch to decaffeinated coffee.
Eating big meals too late at night can also keep you awake. Avoid eating anything at least two hours before bed. Try to cut down on carbs and sugary foods as well, as these can cause bursts of energy and wakefulness at night.
Strategy 4: Get better mattresses and pillows
A mattress is an important investment. You might be used to all the lumps and imbalances in your pillows and mattresses, but there is a laundry list of problems associated with bad back and neck support. Bad sleep is just one of them; you could also cause problems in your spine and neck that result in chronic aches and pains.
Before buying any mattress, check the internet for mattress reviews. Do the same for your pillows. It might cost you quite a bit, but your back and future self will thank you.
There are so many problems that come from bad sleep. From mental health issues to increased chances of heart disease, various conditions are traceable to awful sleep habits. That is why it is vital to keep these strategies in mind and to incorporate them into your daily habits.
Better eating habits, more exercise, better light control, and the best mattress are the keys to better sleep. You might just find yourself falling asleep more easily at night and waking up more refreshed in the morning.
If you’re looking for good mattress reviews so you can pick the right one, send us a message at Mattress Review Guru. Your back and morning self will thank you for doing just that.