If your life is going very fast and you feel that you don't have enough hours in the day, even 24 hours are less for you, then you are not alone. This is a norm of today. And no matter how much we try, it is very difficult to get the right quantity and quality of sleep.
That's why if you want to remove the sleep disruptors from your life in today's time, then you will need a very strong will and proper planning to execute it. Now we will discuss 10 such practical ways that you can use in your regular life, which will improve your sleep quantity and quality in an amazing way. First of all, stick to a sleep schedule.
Fix the time when you are trying to sleep. Humans are habit-creatures. If your sleep patterns and timings are continuously changing, then you will always have problems in getting sleep.
The second point that we all know is to avoid stimulants. Avoid both caffeine and nicotine before sleep. You should give at least 2 to 3 hours.
These stimulants act differently on each individual. Some people are more caffeine-sensitive. So it is possible that if they take coffee or any caffeine source 2 to 3 hours before sleep, they may not get sleep.
That's why you have to understand individually how and how much any stimulant affects you in your case. But if you have sleep issues, then you should give stimulants. Next is alcoholic drinks.
You should avoid alcoholic drinks before sleep. Many people will tell you that they get sleep early. The problem is that you get sleep early, but you don't get good sleep.
Alcohol reduces your sleep onset time. That is, when you get sleep, that time is reduced. But your sleep is disturbed.
Especially your deep sleep is disturbed by alcohol. Also, in many cases, when the intoxication of alcohol starts to go down, then sleep is disturbed. The person wakes up while sleeping.
Try not to take a very heavy meal and a lot of liquid before going to bed. Many people take a lot of liquid or water before going to bed at night. They have frequent urination, which disturbs their sleep a lot.
So try to urinate before going to bed. Go to the toilet, urinate, and then come to sleep. If you take a very heavy meal, then your sleep can be affected by indigestion and acid reflux.
Next, the fifth point is medicines. There are a lot of prescription medicines for heart conditions, blood pressure, asthma, or other medicines that disturb your sleep. Whenever you take such a medicine, make sure to ask your doctor if this medicine will cause problems in sleep.
If so, then try to change the timing of taking the medicine. Your doctors will definitely tell you how you can take these medicines so that you do not have problems in sleep. The sixth point is very important, which is napping.
Many people take short naps in the afternoon, which gives them a refreshed feel. You can definitely take it, but try not to take naps after around 3 o'clock or late afternoon. This causes a lot of problems for many individuals to sleep at night.
Also, make sure that when you take a nap, it should not be more than 30 to 40 minutes. Prolonged naps will again give you problems sleeping at night. Next, a very important point is to create a relaxed environment before going to sleep.
Maximum people's environment is very stimulating. There are bright lights, television is running, phones are being used, sounds are coming. You will have to get rid of all these distractions.
You will have to create a relaxed, calm environment. For example, light music or reading a book. There is another very important habit that you can use to relax yourself.
It is scientifically proven that it will improve your sleep. It will help in sleep induction. It will improve the quality of sleep.
That is, warm water shower before going to sleep. Cold water showers have a lot of benefits, but not before going to sleep because they are stimulating. Warm water shower relaxes you and helps you sleep better.
The next point is light exposure, especially sunlight exposure. Research is very clear that if the exposure of light is taken at the right time, it helps in your sleep. If taken at the wrong time, the same light will disturb your sleep.
For example, research has shown that if an individual regularly exposes himself to sunlight for more than 30 minutes, then his sleep quality improves at night. There is a proper study on how circadian rhythm controls sleep and regulates a cycle. In fact, this is one of the most powerful points.
This is a major reason because most people are indoors these days. Hardly do they expose themselves to light. Going to sunlight for 30 minutes has become a big rarity.
The next and most powerful point is blue light exposure. Tablets, cell phones, televisions, computers, etc. emit blue light.
This is a visible spectrum in the electromagnetic spectrum. This is a visible spectrum that humans can see. A part of it is blue light.
When blue light hits your retina, it is very disturbing for you. There is complete science behind it. How does this blue light enter your retina and suppress the melatonin in your pineal gland? We will not go deep into this complete science.
But blue light exposure has become the biggest problem today. So try to keep your electronic gadgets away from blue light for at least an hour before you go to sleep. This will be best for you.
This light will not let you sleep. On the other hand, try to avoid blue light exposure on social media at night. When you see something on social media, it is even more problematic.
Because blue light will wake you up. And all the stimulating things you see, like anger, irritation, sadness, etc. When these emotions are triggered, anxiety increases at night.
And it won't let you sleep. That's why I told you to create a calm environment. If you are suffering from jet lag, night shifts, etc.
If you are experiencing sleep disturbance even after doing all these basic practices. If you go to your doctor, he will recommend a sleep supplement. It contains melatonin, etc.
These supplements are non-habit forming. And scientifically proven. Doctors will not give you sleep medicine.
They will give you a sleep supplement. Which you need for an amazing sleep.
These are all natural ingredients. Which improve your sleep in an amazing way. If you have any sleep issue.
Your relatives, friends, parents. Then this particular supplement. This will be one of the most powerful and potent supplement.
But a very safe supplement. Which you can take for your sleep. However, if in spite of all these things.
You are having sleep issues. It means you have any sleep disorder. Underlying disorder.
Which you don't know about. So please go to your doctor. Who will assess you properly.
Check you. And may be for some time. For a short time.
Give some sleep medication. So that the sleep problems. They get better gradually.
Along with that. When you improve the lifestyle factors. As I told you.
Then you will get more help. And sleep disorders. They will be treated soon.
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