Sleeping problems are a common issue today. Often, our fast-paced lifestyles and countless important responsibilities make it difficult to get the sleep we need.
Unfortunately since too little sleep can have a serious negative impact on your hormones, daily performance, and brain function, it’s not a good idea to simply ignore the problem. However, relying on over-the-counter and prescription medications could make the issue worse, by causing negative side effects and an increased risk of dependency.
The good news is that there are a few interesting techniques you can try to ensure that you sleep better at night.
1. Increase your Exposure to Bright Light in the Day
Light is crucial to your sleep cycle. During the day, when you’re convincing your brain to stay alert and awake, bright light exposure can be one of the best things for you. Studies show that exposure to sunlight or bright lights similar to natural light can keep your circadian rhythm, hormones, and mind in check.
Exposure to bright lights during the day will also help to keep your energy levels high when you’re trying to stay focused after a bad night’s sleep.
2. Stick to a Schedule
Speaking of your circadian rhythm, it’s important to keep your body in a consistent routine as much as you can. Being consistent with your sleep and waking times can be crucial to aiding your long-term sleep quality. One study has even found that letting yourself have a lie-in on a weekend could damage your sleep quality further if it means that you’re messing with your usual routine.
If you’ve been struggling with sleep for a while now, implementing a consistent schedule that gets you into the habit of waking up and going to sleep each day could be the perfect solution.
3. Take a Relaxing Shower or Bath
A relaxing shower or bath is another common way to improve your chances of sleeping better. Studies indicate that exposure to warm water as part of your nighttime routine can improve overall sleep quality, and help people fall asleep faster too.
One study found that a hot bath taken ninety minutes before sleep improve sleep quality for most participants, and improved their chances of achieving deeper, healthier sleep. If you don’t want a full bath, placing your feet into some hot water can make a huge difference too.
4. Stop the Midnight Snack
While no-one wants to go to bed feeling hungry, eating too much before you go to sleep can also negatively impact your sleep quality and your natural release of melatonin and HGH. If you must eat something before bed, try to stick to something light.
One study found that low-carb diets could be effective at improving sleep and helping people get to sleep faster. Importantly, you don’t want to give your body too many calories to process when you’re trying to fall asleep.
5. Optimize Your Bedroom Environment
Finally, many people believe that the bedroom environment and how it’s organized can make a massive difference to your quality of sleep. Everything from temperature to external lights, noise, and furniture arrangement may make a difference to how you sleep.
Since noise from the outside can often disrupt sleep, try getting double-glazing on your windows, or wearing a pair of earplugs when you go to bed. Upgrading your mattress and pillows is another great way to create a more comfortable bedroom environment.
Maintaining a good sleep cycle isn’t always easy, but there are natural and simple ways to overcome your problems with insomnia. What kind of strategies do you use to get to sleep at night?