Getting enough sleep lowers your chances of developing metabolic syndrome, Alzheimer’s disease, inflammation, improved cognition, and visceral fat loss. Sleep also helps your skin repair damage from UV exposure and rebuild collagen, which reduces wrinkles and age spots, and increases your aesthetic game.
In other words, if you wake in the middle of the night conscious of the ticking clock. Even though it can be incredibly frustrating not to be able to fall asleep at night, there are things you can implement to help yourself fall asleep naturally-all that have been proven to work in clinical trials.
The Sleeplessness Pandemic
In the United States, nearly 40 percent of adults sleep less than six hours per night. The Centers for Disease Control and Prevention recommends adults get 7-9 hours of sleep per night (including older adults). There are various aspects of overall health and wellness that are influenced by sleep quality, including:
- The production of hormones
- Levels of energy
- Heart health, immune system health, and brain health
Sleep deprivation may affect your weight loss goals despite exercising regularly and eating a balanced diet. Our ability to control our appetite results from leptin, a hormone that sends signals to our brains when we sleep. Sleep deprivation could lead to an average drop in leptin levels, leading to more enormous appetites.
Muscle development can also be disrupted by insufficient sleep. Anabolic hormones regulate protein degradation (muscle breakdown), whereas catabolic hormones are responsible for building muscles. Sleep deprivation can increase anabolic hormone levels and decrease catabolic hormone levels, which is not desirable when trying to improve your fitness levels.
Here are five tips for improving the quality of your sleep if you usually experience sleep issues.
Avoid Eating Late At Night
Meal timing appears essential in many aspects of our body’s function, including the circadian rhythm (sleep-wake cycle). According to research, one of the ways our body regulates its sleep-wake cycle is by when we eat. Our internal timekeeping system might go haywire when we eat at the incorrect times, disrupting our sleep cycles.
Studies have shown that eating late dinners or eating more calories late at night is associated with a short sleep duration (under five hours). You should finish your meal three hours before going to bed. It is also recommended that you eat light meals.
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Control Your Circadian Rhythm
Circadian rhythm is the inner clock that controls our bodies’ activities based on the sun’s rising and setting. Our bodies get the internal signal to be alert and engaged when it is light outside. We also get the inner sign that it’s time to sleep when the sun sets. It’s interesting how everything from eating poorly to staying up late can disturb the circadian rhythm.
Keeping our body’s natural rhythm in sync is essential for a good night’s sleep. Sleeping regularly will regulate your circadian rhythm better.
Consequently, try getting up and going to bed simultaneously every day. It is also possible to regulate your circadian rhythm by getting some morning sun as soon as you wake up. As sunlight contains blue wavelengths of light, it signals the brain that it is daytime.
You will also have an increase in melatonin in your body at night, which is also helpful for sleeping at night. Your body will naturally fall asleep if you follow a regular sleep schedule, staying in harmony with your internal clock.
EnSure To Limit Screen Time Before Bedtime
Before bedtime, limit technology use for an hour. Instead, read from a paper book to read from- if you’re reading before bed. Computers, iPads, smartphones, and other electronic devices emit blue light. In the evening, blue light can interfere with melatonin production, causing the brain to think it’s still daylight.
Unfortunately, our bodies cannot distinguish between blue light from LED light sources, televisions, tablets, and cellphones and blue light from sunshine. Light disrupts the circadian rhythm during the night, which is the body’s biological clock. The quality of sleep suffers. Your body thinks it is daytime when exposed to artificial blue light, suppressing melatonin levels.
It is recommended to wear blue-blocking lenses 90 minutes before bedtime or use an app that blocks blue light on your device if you must use your device before bedtime. Try to keep gadgets out of your bedroom and turn off unnecessary lights and electronics an hour before bed to avoid blue light. Changing to blue-free LED bulbs is also an option.
Create a Relaxing Ambiance
There are a few factors to look into when it comes to making your bedroom a peaceful space. First and foremost, it’s crucial to maintain the area tidy. So clear the bedroom of everything you don’t need. Clutter may divert attention and even make other people anxious.
Additionally, a neutral-colored bedroom can help you unwind after a long day and fall asleep faster. Adding curtains to your bedroom adds intimacy and softer lighting and creates a calmer environment. It is also beneficial to keep your room cool before sleep and let in some fresh air.
The final and most important requirement for good sleep is quietness. Keeping a quiet environment can be accomplished by eliminating excessive sounds before bedtime or using earplugs if you are especially sensitive to sound.
Sleep deprivation will inevitably be detrimental to your health – both temporarily and permanently. These tips improve your sleep habits and improve your mental and physical well-being. You can improve your sleep quality with just a few adjustments to your daytime routine and sleep environment. It may be helpful to develop a strategy for what to do when you can’t sleep. If you don’t want to fall asleep, you may get up and do something active or useful, retire to another room to rest or relax in bed without falling asleep. It’s all about finding what works for you.