From boosting your grades or helping you perform better at work, a good night sleep can really be a game changer. It could also be more important than a regular exercise and a healthy diet. If you ever felt sleep deprived, you might shrug this off as a normal feeling, but studies have shown that long term sleep deprivation has a negative impact on your mental health, performance, and brain function. If you want to improve your sleep. Here are some effective remedies on how you can improve the quality of your zzzs.
1. Minimize Staring at Blue Screens
Let’s face it, we all stare at our computer or our phones throughout the day. We live in the era where digital screens consume our time at home and on the streets (advertisements). However, the blue light from the screen can disrupt the quality of your sleep by tricking your brain to think it’s still daytime. The best way to reduce the effects of the blue light is to stay away from your technologies a couple of hours before you go to bed. Instead of staring at a screen, try enriching your life with a good physical book that you always wanted to read.
2. Avoid Taking Daytime Naps
Daytime naps will throw off your circadian rhythm and may cause you to be awake at night. I firmly believe you should avoid any naps if possible, but if you need a quick energy nap, then a 30 min short nap won’t hurt. It might help you focus better throughout the day. However, long term naps have shown to increase the risk of poor sleep quality at night. So it’s best to avoid long naps in the daytime.
3. Don’t Consume Too Many Caffeine
The title speaks for itself. I’m also a caffeine lover, but I usually drink one cup of coffee in early morning. If your a frequent coffee drinker, you may want to minimize your caffeine intake at night. You want to reach the state of deep sleep, and caffeine blocks the nervous system that allows your brain to reach that level of deep sleep.
4. Sleep at a Consistent Time
This might be difficult to commit to every night. But if you sleep at a consistent time, it makes everything so much easier. Not only are you getting enough sleep, you can also fall asleep faster than usual. It’s because your body has become accustomed to the habit. I recommend sleeping around 11PM and wake up around 7AM in the morning. This leaves you with a good 8 hours of rested sleep.
5. Make Your Sleeping Environment Comfortable
Little did you know, your sleeping environment can determine how well rested you are in the morning. Do you find it hard to sleep when you’re neighbors are partying all night next door? Or maybe your partner is snoring loudly next to you. Most importantly – maybe your mattress doesn’t feel very comfortable. Or your room feels very hot or cold. You should adjust accordingly so that you can feel relaxed before going to sleep. Lay down some scented essential oils to keep you in the grove. Or tune in some white noise to lull you to sleep.
The bottom line is that sleep plays a vital role in your health. So make sure you’re healing your body by getting the much needed rest when you can.