Sleep is one of the most vital biological functions that our bodies undergo on a daily basis.
Not only does it give our mind and body the chance to make important cell repairs, but it also removes all the toxins that build up in the brain over the day.
Many, however, find it difficult to achieve deep and restful sleep due to various reasons, mostly related to our modern lives. Use these tips to achieve better, improved sleep that the body needs.
Try and create a timetable that factors in around 7 hours total of sleep every night. For most individuals, 7 to 8 hours every night should prove more than sufficient in order to achieve proper REM sleep.
The body is adaptable, however, and those that don’t always have the time to get 8 hours every night, it’s possible to make up the missing time with small naps during the day. Go to sleep and get up every day at the same time.
Try to restrict your sleep timetable to no more than an hour on nights and evenings. Being strict strengthens the sleep-wake cycle of your body. Leave your bedroom and do something relaxing if you don’t fall asleep within about 20 minutes.
2. Eating and Drinking
Be careful what you eat and drink before going to bed. In fact, it’s better to avoid eating after a certain time every evening, as the boost of calories can disrupt any meaningful sleep.
Also worthy of caution are nicotine, caffeine and alcohol. Nicotine and caffeine’s stimulating impacts take hours to wear off and can damage quality sleep.
3. The Atmosphere
Create a relaxing atmosphere is important to creating an optimal sleeping space. This often implies a room that is cool, dark, and silent. Exposure to light could make falling asleep more difficult.
Avoid extended usage just before bedtime of light-emitting displays, which means enjoying that game of mobile casino Malaysia in the morning instead. Consider creating an atmosphere that fits your requirements by using room-darkening shades, earplugs, a fan or other equipment.
Practice calming routines before bedtime, such as having a bath or using relaxation techniques that can directly improve the quality of sleep.
Limit daytime naps as much as possible as long daytime naps may interfere with sleep at night. Limit yourself to 30 minutes if you choose to nap and prevent doing so late in the day.
However, if you work in the evenings, you may need to nap early in the day before the start of work to help work off any sleep debt.
5. Regular Exercise
Include physical activity in your regular routine, which can encourage greater sleep regularity.
However, avoid being too active near bedtime. Spending an hour outdoors every day has also been linked to better quality sleeping patters.
6. Relax Before Bed
Being stressed or anxious before bed is a good way of ensuring that sleep will be fitful, which makes it difficult for the brain to enter an REM state.
It’s important to try and relax as much as possible before attempting to fall asleep.