Once in a while, we have trouble sleeping, but if the condition persists day after day, it can lead to health issues. Are you among the group of people who struggle to fall and stay asleep? Failing to get quality sleep will compromise your health, energy levels, and the ability to function your best. Adults need seven to eight hours of sleep so that they can be well-rested and energized.
If you are struggling to sleep, there are many solutions you can use to help you get better quality sleep. Here are five tips on getting better quality sleep:
Invest in Bluelight Glasses
People who spend most of their time with artificial light, computers, or phones have difficulty falling asleep. The reason is the light from these gadgets has a blue light used to signal your brain to stay awake and alert. Bluelight in small doses is not harmful. But our bodies are not designed to handle light for an extended time.
You can reduce the amount of blue light exposure you get from artificial light, your computer, and your phone by buying bluelight glasses. When you get the glasses, it will help to impact your quality and quantity of sleep. By reducing the amount of bluelight, it will enable your brain to produce melatonin. Melatonin is a hormone that tells your body when it is time to sleep. Thus, this will help you get better sleep quality.
Check the Environment
The environment of your bedroom or where you sleep can affect the quality and quantity of sleep you get. Various factors in your environment, such as noise, light, and temperature, can affect your sleep. That is why you need to be tuned to the factors of your sleep environment to eliminate those factors that cause stress and destruction, which could compromise the quality of your sleep.
Avoid having much light at night as it can make it difficult to have a restful sleep. You can reduce light in your bedroom by making use of nightlights. Reduce noises and keep any background sounds to a minimum. In addition, ensure that you have the ideal temperature in your room.
Start a Workout Session
Most people associate workouts with trimming down their bodies; what they do not know is that working out can help in improving your sleep quality. When you work out, your body produces melatonin. Therefore, the more you work out, the easier It is for you to fall asleep. Therefore exercise is recommended for the people who have a hard time falling asleep, try working out.
Working out is like killing two birds with two stones. It will help you maintain a trim body as well as improve the quality of your sleep. If you choose to exercise to improve the quality of your sleep, it is advisable to work out close to your bedtime.
Start a Sleep Ritual
Most people have morning rituals that help them to set their day of success, but they do not have a nightly ritual. As a result, they end up having a hard time falling asleep. A bedtime ritual is a routine that you do before going to bed. The best night ritual to help you sleep should be relaxing so you can prepare for sleep. It should also be an activity that helps you wind after a long say.
If you have a series of activities that you must do, you should do them in the same order each night. By doing this, you will notice that you start feeling sleepy and relaxed by the time you finish your rituals and even get better sleep.
Another group of people who have a hard time sleeping are those who are stressed. At times, you might find that your bills are piling up and you have not completed your chores or projects. Allowing the daytime worries to bubble up at night will affect your quality of sleep. The reason being stress will lead to the production of hormones that will work against sleep.
That is why you need to wind before bed. Learn ways that you can use to relax as that will help in promoting good quality sleep. For example, an activity that can help you relax is deep breathing.
If you try these changes and you still find it difficult to sleep, you might need to visit a doctor for a check-up. Then, depending on your condition, you may get a prescription for hypnotic sleep medications. However, this should be the last result since even though the medicines are effective, they can cause severe side effects.