Sleep is an enchantment we look forward to every night after a heaping day of work. But unfortunately, sleep is a luxury for most. Getting a good night’s sleep comes few and far in between for people in the workforce and active parents.
People who live with certain mental complexities and chronic pain among a host of other ailments experience battles with lack of rest and insomnia.
Understanding the Dynamic of the Sleep Cycle
Adequate rest is essential as our bodies need fuel to function. Sleep is the number one source of fuel.
Sleep is important in warding off diseases as rest helps the body build immunity. According to Sleep Foundation, the human body runs on a 24-hour cycle or the circadian rhythm. The human brain produces adenosine, a compound that increases throughout the day breaks down during slumber.
Studies link the compound to the sleep cycle, as daylight plays a role in the increase of melatonin in the evenings and the releasing of cortisol in the mornings.
9 Habits That Lead to a Better Night’s Rest
1. Morning Workouts
Whereas working out in the morning or night is effective in weight loss, mornings are more effective for achieving a good night’s rest. According to AdvilPM, morning workouts boost energy levels to help promote better rest at night.
Drinking a glass of water before bed helps lower body temperature, inducing sleepiness.
3. Maintaining a Balanced Diet
Of course eating fruits and vegetables promote higher energy levels, they also play a large role in sleep activation. According to Sleep Foundation, vitamins A,C,D, and K vitamins help with getting better rest.
4. Turning the Phone Off
According to SCL Health, blue light is harmful to the eye—it increases alertness at night.
5. Reduce Stressors
Stress causes difficulty suspending consciousness. Identify and reduce stressors to cash in on a better night’s rest.
6. Avoid Caffeine Late in The Day
Caffeine is a stimulant that spikes energy in blood levels. According to Healthline, consuming caffeine six hours before bed can cause difficulty sleeping.
7. Try Melatonin Supplements
Because some may have trouble producing melatonin, trying melatonin supplements can help induce sleepiness at night.
8. Avoid Long Daytime Naps
According to WebMD, daytime naps 20 minutes or longer affects ability to sleep at night.
9. Avoid Alcohol
Though alcohol induces sleepiness before bed, it also causes more interruption during sleep throughout the night.