Simple Steps to Getting a Good Night’s Sleep
Getting proper sleep every day is one sure way of keeping the doctor away and improving your performance at work or in school. In today’s 24-hour economies, sleep is hard to find. However, whenever you don’t get enough sleep, nothing else in your life seems okay. Therefore, you need to have a good night’s sleep for you to live a healthy and productive life. If you normally struggle to get sleep at night, here are simple steps to getting a good night’s sleep.
Let the circadian rhythm follow its natural course
The circadian rhythm is the internal clock that determines when you sleep and when you wake up. Before you can think of anything else to boost your night’s sleep, let this clock follow its natural course. Precisely, in your 24-hour daily routine, let there be time to work and time to sleep. In his article at sleepholic.com Zach Davis argues that taking melatonin hormone supplements can help regulate the sleep and wake cycle therefore enhancing your sleep. The body is designed in such a way that you feel sleepy at night because it is dark and you wake up during the day. Don’t try to go against this rhythm. Make your hay when the sun shines, and when it sets, go to bed.
Avoid napping during the day
You have been told that napping during the day is good for your health. Today, I beg to differ. I will explain. For starters, napping interferes with the circadian rhythm. Naturally, if you don’t get a good night’s sleep, you will feel sleepy during the day.
You will take a nap to compensate for the lost sleep at night and reach your daily sleep quota.
This cycle continues, and at the end, you are completely out of sync with the circadian rhythm.
Keep away from screens before bedtime
Avoid watching TV or working on the computer for a long period before going to bed. The impact of these is very detrimental to your sleep quality. The bright light emitted by TV and computer screens keeps you alert at a time when you should be sleeping. Listening to loud music will also work against your sleep.
Take a light meal for supper
You are always advised to take your dinner in the morning and breakfast in the evening. Indeed, supper should be the smallest meal of the day. It should also be taken about 3-4 hours to bedtime so that you empty your bowels before you get into slumberland. This way, you will have an uninterrupted sleep throughout the night.
Check what you eat before bedtime
On top of being light, your supper should not miss some foods. These are the foods that help you sleep soundly. They include almonds, yogurt, dark chocolate, cherries, bananas, sweet potatoes, and oatmeal. The list is long. On the other side of the coin, if you are a fan of coffee, you should resist the temptation of taking it before bedtime. You can replace it with herbal teas such as chamomile tea. Avoid smoking and drinking alcohol before bedtime as well.
Finally, take light exercises before you sleep. Exercising is a sure way of ensuring that you sleep as if there is no tomorrow. It improves the functioning of the internal clock, thereby ensuring that you are alert during the day and asleep at night. It also alleviates the effects of sleep disorders such as sleep apnea and insomnia