We can now almost conclude that babies are the only beings that get enough sleep, as they should.
Society is advocating for a beehive community where everybody is working hard to make more money. Day in day out. We have therefore become a sleep-deprived community.
This has led to a majority of people suffering from sleep disorders such as insomnia, narcolepsy, and many more.
By now we should all understand the importance of getting good quality sleep.
If you’re like the many others who’d want to know how to improve the quality of their sleep, read along.
1. Check your dinner intake
Some types of food that affect the quality of sleep. Food that contains tryptophan promotes sleep. A good example of this is milk.
Tryptophan in a meal helps to increase melatonin which in turn helps one fall asleep faster.
If you have trouble falling asleep after getting into bed, it is recommended that you eat food with high levels of tryptophan.
Now more than ever, cooking a decent and healthy meal is almost impossible.
For this reason, a majority of this generation prefer eating fast food before bed. Junk food is bad for your health and is completely not recommended.
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2. Do not take caffeine in the evening.
Coffee consumption is a very hot topic, especially in America. Questions like, what is the amount of coffee to take every day? At what time should you stop taking coffee?
Well, scientifically it is recommended that you take not more than 400 milligrams of caffeine a day.
This translates to about 4 cups of coffee depending on how concentrated you want your coffee to be.
The major effect of caffeine in the body is increasing energy levels and it generally makes people feel less exhausted.
Caffeine is ideally recommended to be taken in the morning hours sometime within the day. However, when taken right before bed it causes an increase in energy level that is not wanted before sleep.
It causes restlessness, anxiety, and insomnia. You should therefore not take at least six hours before your sleeping time.
3. Set a sleeping schedule
The right amount of time to get enough sleep is about 7 to 8 hours.
It is at what time you go to sleep and what time you wake up what matters is that you wake up and sleep at the same time each day.
That is what is called a sleep schedule and a routine.
Most people prefer to go to bed around 9 p.m. to 11 p.m., meaning they get to wake up between 5 a.m. and 7 a.m.
That is the perfect time to wake up to have a productive morning and set your day going.
4. No screen time before bed.
Another cardinal rule to getting a peaceful night is to avoid using your phone or computer before bed.
Smartphones are addictive. The more you spend time checking your phone the more likely you’re going to be glued on the same before sleeping.
Scientifically, smartphones produce blue light. Blue light blocks the melatonin hormone responsible for sleep as we had earlier mentioned.
You may choose to completely ban yourself from using smartphones before bed or install a blue light filter if you have to use your phone.
5. Get into a relaxing sleep environment.
Picture that ideal night. Taking a relaxing bath after work, getting into that comfortable silky pajamas, sinking deep into comfortable sheets in a relaxing bed.
Making the environment into something comfortable sets you up for a good night’s sleep.
We all know that the subconscious mind remains awake while we sleep. The information that we feed our brain right before bed is more likely to be manifested while we sleep.
That is why you need to reduce the intake of social media, daunting memories, other things that are intimidating to the mind.
Getting a night of good sleep is vital to the human body. If you have been getting less sleep or irregular sleep, you can improve.
Follow the above-listed guidelines, and you shall be able to set forth positive impacts on your sleep.