Getting proper sleep is vital to our physical and mental well-being. However, many people fail to get quality sleep which hinders their productivity at work and interpersonal relations. As per sleepfoundation, about 35.2% of the adult population in the United States reported sleeping for less than seven hours each night. Furthermore, more than 50% of the US population said they felt sleepy during the daytime between 3 and 7 days every week. These figures may not immediately sound alarm bells. But these statistics need further introspection on how to get quality sleep each night.
Through this post, we bring you many easy-to-follow tips that can help you sleep better.
1. Try THC gummies
Americans today are increasingly facing alarming levels of sleep debt. This sleep deprivation over time can lead to cognitive and behavioral decline. Besides, chronic lack of sleep can expose you to many illnesses. It has been observed that many stressed-out people cannot unwind as the day ends and get some quality shut-eye. THC gummies can come in handy in such situations. However, if you are concerned about the mind-altering capabilities of THC, you can also try CBD, a non-psychoactive compound.
CBD with low levels of THC is also helpful, especially for those who suffer from anxiety disorders. Talk to your doctor to find which source of cannabis or a combination of CBD and THC is suitable for tackling your sleep problems.
2. Schedule regular sleep time
You might not be aware, but our bodies work more efficiently if we follow a regular pattern of the sleep-wake cycle. Set aside at least 7 to 8 hours each night for sleep time. Go to bed and wake up at the same hour, not only on weekdays but also on weekends. Although you might want to stay up late on a Friday or Saturday night, limit such sleep time differences to not more than an hour. Following a regular sleep schedule reinforces your body’s circadian rhythm.
However, if you cannot fall asleep within half an hour, leave your bed and indulge in relaxing activities. You can listen to some soothing music or read a book. Go to bed when you feel tired. Repeat this if needed.
3. Pay attention to your eating and drinking patterns.
What you eat and drink, especially at supper time, affects your sleep. Do not sleep on an empty stomach. Similarly, do not hit the sack immediately after an episode of gluttony. It makes sense to have light meals about 2 to 3 hours before bedtime. You might feel uneasy and unable to sleep due to an overloaded digestive system.
Also, stay off alcohol, caffeine, and nicotine incredibly close to bedtime. Caffeine and nicotine act as stimulants whose effects last for hours and interfere with your sleep quality. Also, alcohol can make you feel sleepy. It interferes with your sleep through the night.
Foods like almonds, fatty fish, and teas such as chamomile tea and passionflower tea help induce sleep. Studies show that chamomile tea contains an antioxidant called ‘Apigenin.’ This antioxidant is believed to fight insomnia and promote sleep.
4. Exercise wisely
There is strong evidence that exercise helps fall asleep quickly while ensuring quality sleep. Indulging in moderate aerobic exercise for about 30 minutes each day can improve sleep quality. However, the timing of exercise during the day also affects sleep quality. Exercising close to bedtime may keep some people from falling asleep at night. This might happen as moderate aerobic activity releases endorphins. These chemicals affect some brain activity that may prevent some people from falling asleep. Also, exercise raises body temperatures.
Usually, increased body temperatures signal the body that it is time to wake up and get going. But, after about 90 minutes, the raised body temperature starts to decline, which can facilitate sleep.
5. Avoid or limit naptime.
Although afternoon siestas might look alluring, try to avoid them, especially if you have insomnia. Sleeping for longer durations during the daytime can affect your sleep quality through the night. However, if you feel drowsy and cannot focus on your work, try to nap for about half an hour and avoid napping late during the day.
6. Work towards a restful sleeping environment
Sleep in a room that is cool, dark, and quiet. Any exposure to light may make it more difficult to fall asleep. Avoid using any screen close to bedtime. Moreover, keep all electronic gadgets away from your bedside. The soft blue rays from your digital devices can hurt your sleep. Consider using earplugs, warm-hued wall shades, or diffusers to create a blissful ambiance. Alternatively, you can also practice a sleep hygiene routine such as taking a warm bath and practicing relaxation techniques such as meditation to ease into sleep.
7. Use your bedroom for sleep and intimacy!
Do not use your bed for things other than sleep and sex. This ongoing Pandemic has forced many of us to work from home. The lines between work and leisure are now blurred. Many people use their beds for completing office tasks. But, this inadvertently sends out signals to your brain that relate to bed with work and wakefulness. So, avoid watching television, surfing the internet, or working while in bed. Instead, your bedroom should be saved only for sleep and sex.
Almost everyone faces an occasional sleepless night. These tips and tricks can come in handy and help you ease into good quality sleep. However, if you are consistently troubled by sleeplessness, it’s time to consult a doctor and work out an action plan that best suits your needs.