You Change About Your Life for Better Sleep: Adequate sleep is vital as it boosts your immune function and allows your mind to recharge. And long-term sleep deprivation can be directly linked to chronic conditions such as heart failure/attack, diabetes, stroke and hypertension. If you’re on a weight loss journey, getting enough sleep might be all you need to start seeing some positive results.
That is because sleep deprivation is directly linked to stress and anxiety, which causes emotional eating and unhealthy cravings. Unfortunately, according to research done by CDC, more than one-third of adults in the United States of America are sleep deprived.
If you’re experiencing sleep difficulties, the following information will prove to be quite helpful. Read on to understand some evidence-based lifestyle changes that can improve your sleep duration and quality.
Blue Light Exposure
The light from your laptop, smartphone, or the TV negatively affects melatonin production which is necessary for a goodnight’s sleep. As a result, you’ll take longer to sleep as your brain is tricked into thinking that it’s still daytime.
Although you can wear blue light blocking glasses for adequate and quality sleep, it’s recommended that you turn off all the lights and electronic devices in your bedroom.
When people hear the term exercise, their immediate thought is going to the gym. And most associate exercising with weight loss. And although the gym is a great way to exercise, it’s not the only way. Low impact exercises such as jogging, taking a walk or yoga exercises at home can positively impact the quality of your sleep.
According to experts, exercising is as effective as sleeping pills.
Proper Diet and Nutrition
Certain spicy foods and drinks such as caffeine and alcohol can negatively affect the quality of sleep. That is because fatty and spicy foods are hard to digest, making it difficult for your body to relax. On the other hand, although alcohol will make you dozy at first, you’ll wake up feeling tired. Caffein, on the other hand, makes you feel more alert as it increases the production of adrenaline. Although you don’t need to give up on these drinks fully, you should avoid taking them so close to bedtime. Also, remember to drink in moderation. Some drinks you should consider that can help you sleep include passionflower tea, tart cherry juice and chamomile tea.
Relaxing Shower or Bath Before Bed
According to studies, individuals who shower one to two hours before sleep time are most likely to enjoy quality sleep. This is especially true for hot baths.
Cold showers before bed cause your body to release norepinephrine and cortisol hormones causing you to be more alert and sleep poorly. Since a hot shower is more relaxing and helps lower your blood pressure levels, it’s the best option for anyone looking to sleep faster.
At times sleep disorder is due to an underlying medical issue. Therefore, if you’ve implemented the above changes and you don’t notice any improvement, seek the opinion of an expert such as a sleep apnea snoring dentist to diagnose and administer treatment if needed.
Cleaning Beddings and a Comfortable Bed
Have you ever wondered why you seem to sleep better in some hotels than in your bed? Sometimes, your mattress might be the reason you’re waking up tired. According to a US National Sleep Foundation study, replacing your old mattress and using clean beddings can improve your sleep quality. Dirty beddings make breathing difficult for people with allergies and asthma. And an old mattress might cause you to wake up with back pain.
Avoid Taking Fluids Before Bed
Although hydration is important, taking a lot of fluids before bed might disrupt your sleep as you might experience excessive urination during the night. Taking fluids two to one hour before bedtime would be ideal. However, if you have to, only take small amounts.
Other things you can do to improve your sleep quality include eating less sugar, meditation, taking melatonin supplements, being consistent with your sleeping schedule, staying hydrated all day, limiting your daytime naps and reducing your tobacco intake. Remember, sleep will affect not only your health but also your productivity. Therefore, having a work-life balance is fundamental.