The Ultimate Guide For Improving Sleep

Everyone has trouble sleeping from time to time , but when when insomnia persists, it becomes a real problem. Beyond making you tired and moody, lack of sleep can cause serious effects on your health and increase chances of diseases like type 2 diabetes.

You might have decided to to turn to sleep medication, however, these drugs can have side effects such as appetite changes, dizziness and dry mouth.

You don’t need to avoid sleep aids if you absolutely need them, but before you turn into pills, try these simple hacks to a more restful slumber:

1. Exercise

Going for a walk will not only trim you down, but also it will keep you up less often at night. Exercise boosts melatonin which is the natural sleep hormone. A study in the journal sleep found out that individuals who exercise often had an easier time falling asleep than those who don’t exercise.

Morning workouts  are best as they expose you to bright daylight which boost the natural circadian rhythm.

2. Reserve bed for sleep and keep it comfortable

Your bed isn’t an office, therefore don’t use it to answer calls and make replies to emails. Avoid watching TV  there as it is a distraction to sleep.

Ensure your bed is comfortable as ambience can affect the quality of your sleep. Ideally you need a quiet and cool environment which promote sleep onset.

3. Start a sleep ritual

Mothers read a story or sing a song and tuck their child to bed every night. This comforting ritual helps lull the baby to sleep.

Even in adulthood,  a set of bedtime rituals can have a similar effect. Rituals will signal your mind and body that its time for sleep. You can take a bath or listen to calming music to unwind before bed.

4. Get into a routine

Going to bed and waking up at regular times helps your body internal clock to get used to a certain routine. Decide on a schedule that works for you and stick to it as it will help to regulate your body clock and you likely to reap the rewards.

5. Limit nap time

Naps help keep your energy levels high during the day. If you likely take naps, ensure you set an alarm to help you only lie for a short period of time. If possible try to avoid napping especially if you are trying to establish a sleep routine.

6. Cut back on caffeine and alcohol

Avoid consuming anything containing caffeine - including tea and coffee before bedtime. Drinking alcohol before bed has a negative effect on the quality of your sleep.

Takeaway

You cannot control the process of sleep, but you can have full control of the activities that lead up to it. If your sleep is a struggle, work out through your day to identify actions that are leading to it. If none works, you may have serious and diagnosable insomnia, possibly related to an underlying medical condition or depression. It’s time to see a doctor.