Nowadays a task as simple as falling asleep feels tougher than cracking the hardest of exams. With the ever-increasing pressure in studies or the office, you would think having a good night’s sleep is fairly easy. But unfortunately, it isn’t so.
Did you know that in various studies conducted worldwide, around 10-30% of people suffer from insomnia, with the numbers going up to 50-60%? If you too want some tips on sleep, this think-piece is just for you. Keep reading.
1. Increase exposure to light during the day
In order to have a peaceful sleep at night, the amount of light you get during the day is essential. Your body has its own biological clock, known as the circadian rhythm. It tells you when to stay awake and work and when to fall asleep.
When you get ample amounts of sunlight, a hormone named melatonin works efficiently, helping you lead a healthy lifestyle. As a result, nighttime sleep and its quality are properly maintained. In people with insomnia, exposure to bright light during the day improved sleeping patterns by 83%.
Even two hours of proper light can help you sleep for 2 hours better at night. If you can’t go out much, invest in a good artificial light or bulb.
2. Reduce blue light exposure in the evening
While exposure to bright light during the day is beneficial, the same cannot be said during the night. This happens because your brain gets tricked into thinking that it’s still daytime and thus keeps secreting melatonin, which makes you overwork and lose sleep.
So your entire circadian rhythm gets disrupted. Blue light is emitted by electronic devices like phones and laptops and can have detrimental long-term effects.
To reduce the blue light exposure, you can try out a number of things:
- Wear glasses that have lenses to block out the blue light
- Download apps on your phone or laptop that can keep out blue light
- Do not watch TV for at least 2 hours before going to bed.
- Do not fiddle with your phone when you are in bed
3. Use CBD oil
CBD or cannabidiol oil can help those who have severe insomnia, anxiety, or sleeping problems. Unlike the feelings of “high” that we usually associate cannabis products with, CBD doesn’t give you that.
It helps to lower the levels of a hormone called cortisol and acts as a sedative. Small amounts of CBD, typically ranging from 300-600 mg, can help you get better sleep. However, before taking the oil yourself, remember to always consult your doctor and get an appropriate dosage.
If you are looking for CBD products, Essentia Pura is there for you. This European brand manufactures and sells CBD which is completely regulated and legal. Not only do they sell wholesale CBD oil but also other products like CBD paste, and CBD-based cosmetics.
4. Reduce irregular naps
Long daytime naps or irregular naps might be a major cause of loss of sleep at night. Short power naps are good for your health, but be sure to not overdo them.
When you sleep too much during the daytime or afternoon, you’ll feel restless at night and stay wide awake, making you tired and drowsy in the morning.
In fact, a study found out that people are sleepier the entire day after taking daytime naps for long hours. In some cases, though, sleeping for quite some time doesn’t affect the sleep you have at night.
5. Improve your bedroom environment
Many people believe that optimizing your bedroom may have a positive impact on your sleep schedule. Some of these factors include temperature, the amount of noise coming in, and even the arrangement of furniture. Outside noises like traffic can cause disrupted sleep.
Try to minimize noises and harsh lights as much as possible. Have a calming lamp or candle for better sleep. Your bedroom must be a quiet and peaceful place for a healthy mind and body.
Over to you…
These five tips will ensure your sleep at night is restful and you wake up productive and healthy each morning. Try to remove negative elements from the bedroom and your life, since they can adversely affect your sleep. Seek a proper sleep of 7-8 hours every night if you want to keep diabetes and heart ailments at bay.