The better sleep term sounds so simple & general. What’s the thing to discuss in this right? But let me tell you it’s a simple thing but not a thing that can avoid. We have faced some days when we can’t sleep properly. Definitely, you have also faced this & you also know how it affects our life also. So, here are ways for better sleep.
It impacts our efficiency, we felt so lazy, we are not in the mood to do something adventurous & so many more things we should have to face. Let’s taken an example of a farmer or labor. They work the entire day so, when they go to bed they sleep immediately. The reason is that body need rest after that hard work. The next morning, they wake up with freshness & start their new day with that same energy. But nowadays we don’t need to do that much effort. We are very good with technology. Everything is so simple. We don’t have to do that much physical effort.
Reason for Bad Sleep
We are surrounded by the burden of people’s thoughts. People’s judgments and their views matter a lot to us. We think a lot. Therefore, taking lots of stress, that could be for anything for work, a relationship, for career, etc. We are more competitive than before we were.
Moreover, running like wind doesn’t care about direction. We are not focusing on what we are doing? why are we doing nothing? And then if we failed, we can’t sleep properly that impact our physical health. Then we start to search for what to do.
The thing is that is why so confused with things. We just need to have a calm & peaceful mind. Life will become easy automatically. The day is started when we awake. Again, we want to have an energetic morning. That will depend on healthy sleep. Healthy sleep will start your day full of joy & enthusiasm. It will give you a healthy life, good relationship with others, and result in happiness for you.
Scientific Ways How to Get Better Sleep?
Go to bed at the same time
Go to bed at the same time & wake up at the same time. Regularity is king and it will actually anchor your sleep and improve both the quantity and the quality. No matter whether it’s the weekday o the weekend or even if you’ve had a bad night of sleep and the reason is that deep within your brain. You actually have a master 24-hour clock. It expects regularity and works best under conditions of regularity, including the control of your sleep-wake schedule. Many of us use an alarm to wake up but very few of us use a to-bed alarm. And that’s something that can be helpful.
Temperature helps in sleeping
Keep it cool. It turns out that your brain and your body need to drop their core temperature by about one degree Celsius or around two to three degrees Fahrenheit in order to initiate sleep and then stay asleep. And this is the reason that you will always find it easier to fall asleep in a room that’s too cold than too hot.
So, the current recommendation is to aim for a bedroom temperature of around about 65 degrees Fahrenheit. Or a little over 18 degrees Celsius. It sounds cold but cold it must be.
We are a dark-deprived society; in fact, we need darkness specifically in the evening to trigger the release of a hormone called melatonin. And melatonin helps regulate the healthy timing of our sleep. In the last hour before bed. Try to stay away from all of those computer screens and tablets and phones. Dim down half the lights in your house.
You’d actually be quite surprised at how sleepy that can make you feel. If you’d like, you can wear an eye mask or you can have blackout shades and that will help you to regulate that critical sleep hormone of melatonin.
Don’t stay long on the bed | Better Sleep
Don’t stay in bed for a long time. And the general rule of thumb is if you’ve been trying to fall asleep and it’s been 25 minutes or so, you’ve woken up and you can’t get back to sleep after 25 minutes, The recommendation is to get out of bed and go and do something different. And the reason is that your brain is an incredible associative device.
The brain has learned the association that the bed is the trigger of wakefulness. And we need to break that association. And by getting out of bed you can go and do something else. Only return to bed when you’re sleepy. And in that way, gradually, your brain will relearn the association that your bed is this place of sound and consistent sleep.
Monitor alcohol and caffeine
So, a good rule of thumb here is to try to stay away from caffeine in the afternoon and in the evening and certainly try not to go to bed too tipsy.
Have a wind-down routine
I think many of us in the modern world, expect to be able to dive into bed at night, switch off the light, and we think that sleep is also just like a light switch, that we should immediately be able to fall asleep. Well, unfortunately, sleep isn’t quite like that for most of us. Sleep, as a physiological process, is much more similar to landing a plane. It takes time for your brain to gradually descend down onto the firm bedrock of good sleep.
In the last 20 minutes before bed or the last half an hour, even the last hour, disengage from your computer and your phone and try to do something relaxing. Find out whatever works for you and when you have found it, stick to that routine. The last thing I should note is that if you are suffering from a sleep disorder, for example, insomnia or sleep, then these tips aren’t necessarily going to help you.
If I was your sports coach, I could give you all of these tips to improve your performance, but if you have a broken ankle, it’s not going to make a difference. We have to treat the broken ankle first before we can get back to improving the quality of your performance. And it’s the same way with sleep. So, if you think you have a sleep disorder, just go and speak with your doctor. They will also help you with the proper advice.