There is more to this daily night-time ritual than hibernating for a couple of hours. Sleep is essential to both physical and mental health. Sleep quality affects productivity, intelligence, retention ability, body weight, and overall health. However, not many people can boast of a night of deep and relaxing sleep.
It might be challenging to get a good quality sleep if you are awake at midnight. Even though you feel helpless regarding the quality and quantity of sleep you get, you have more control than you realise.
The same way sleep quality determines your day, how you spend the day also plays a massive role in the quality and quantity of sleep you get. As a result, poor lifestyle choices and unhealthy habits like poor stress management, inadequate or excessive eating, lack of exercise, too much screen time, etc., can take their toll on sleep health.
You may be wondering if you have sleep apnea which is the reason your sleep quality is not so great. You can always google “Do I have sleep apnea quiz” and see your results and speak to a sleep physician to get your checked out.
In other words, mindfully cultivating positive habits and taking the time to manage stress can translate into a healthy sleep pattern. This article will shed light on various actionable tips with which you can improve your sleep health now.
Improve sleep quality with 5 tips
Consider using CBD
There is no crime against using external assistance to help sleep, as long as it is a natural substance. CBD is one such supplement that helps with quality sleep. It is a natural substance derived from the hemp plant to handle various health issues in a man.
CBD is one of the best supplements to improve your sleep health. It combats the general causes of poor sleep like anxiety, depression, pain, stress, etc., thereby setting the stage for a night of deep and relaxing sleep. According to research, CBD can also help regulate and restore the natural sleep-wake cycle.
It can be an effective sleep aid since it doesn’t merely treat lack of sleep but the underlying factors. As a result, consider getting Green Roads CBD to improve your sleep health.
Control your exposure to light
When it’s time to sleep, the body releases melatonin, a hormone controlled by light exposure. The hormone is in charge of the sleep-wake cycle. Melatonin is activated in the dark, which makes you sleepy. When there is light, the body does not start melatonin, which keeps you awake and alert.
As expected, you can influence the production and activation of melatonin based on your exposure to light. Everyone needs to get as much exposure to bright light as possible during the day to keep you awake and alert.
At night, however, limit exposure to light as much as possible. Stay away from screens (laptops, mobile phones, tablets, PCs, and so on). If you must use these devices, reduce the brightness. Binge-watching TV late into the night might also hurt your quality sleep.
Finally, when it’s time to sleep, switch off the light and stop outside rays of light by using heavy curtains.
Go for exercise
There is more to exercise than getting a lean body and losing weight. Exercise, when timed rightly, can aid and improve your sleep quality.
Stress is one of the culprits that make people struggle to sleep. Exercise can reduce stress by reducing cortisol, which might hinder sleep. Besides, exercise also tires the body, making you fall asleep easily without stress.
Ensure you exercise in the morning or early afternoon to not interfere with your sleep. It can raise the body temperature and ramp up your metabolism. These factors contribute to sleep improvement as long as you complete the exercise at least three hours before bedtime.
The exercise needs not be elaborate. Consider low impact exercises like yoga, running, brisk walking,
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Be mindful of your meals
What you eat also influences your sleep health, especially the few hours preceding bedtime.
Try and avoid heavy meals in the evening. You are giving your digestive system excessive tasks, which will keep you awake. You should also stay away from acidic and spicy foods as they can trigger heartburn.
Refined carbs and sugary foods like white bread, pasta, white rice, etc., might keep you awake at night, disallowing you from enjoying the deep and restorative sleep stages.
Alcohol also should not be late into the evening or night as it can also mess with your sleep quality. Also, excessive liquid at night will increase your visit to the bathroom, interfering with your sleep.
Have a consistent sleep schedule
Humans have an internal clock, which controls when they fall asleep and wake up. The body works with this internal clock to determine sleep and wake-up time. As a result, the body expects you to go to bed at a specific time and wake up when it’s time to keep up with this internal clock.
Deviating from this internal clock can mess with your sleep quality. The only way to maintain this internal clock is to sleep and wake up at the same time daily. This explains why you might have difficulty sleeping if you don’t sleep in the regular hours that you should.
While weekends might present a terrific opportunity to oversleep, you are hurting your sleep cycle. If you need to compensate for lack of sleep, consider napping during the day rather than oversleeping. You get the sleep you need without altering your natural sleep-wake cycle.
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You need not resort to medications to improve the quality of your sleep. Adopting some lifestyle choices like the ones discussed here can go a long way to improve your sleep habit.
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