You may experience some troubles with your sleeping schedule or the quality of your sleep.
Before we begin with the most important things to avoid when you get in bed, we need to explain to you the phases of sleep.
Phases of Sleep
A healthy sleeping schedule is vital in our lives and it can affect the quality of our day if we start it tired, sleepy, and lazy. While we sleep, we experience three phases of sleep plus REM sleep. The three phases of asleep are known to most of us: awake, light, and deep. REM stands for Rapid Eye Movement and here the dreams start to appear. Our brain activity increases and the pulse is faster. The REM phase usually starts after one and a half-hour of sleep and it’s very deep.
Related article: Why Do We Dream, Dream Cycles, and Types of Dreams
Why Sleeping is Benefit for Your Body
Sleeping is beneficial for your body because it allows your body to repair and rejuvenate itself. During sleep, your body produces growth hormones that help to repair and build muscle tissue. Sleep also helps to consolidate memories and learning from the day, and it can also help to improve your mood and reduce stress. Additionally, getting enough sleep can help to improve your overall health, including your immune system, which can help to protect you from illness.
How to Sleep Better
Firstly, is very important to make a habit of the things you do before you get in bed. It is recommended to avoid drinks that contain caffeine and of course, avoid coffee at night. Also, the fuller your stomach is, the harder is for you to sleep. Don’t starve yourself but don’t eat too much because you can experience some stomach pain and is kinda hard to sleep with your belly growling. After you eat a decent meal, is time to make your little pamper routine and get your comfy pajamas. In your room should be little to no light.
Secondly, now that we took care of all we can do to make a routine, let’s see what a phone can do to help us. The new generation of phones, happily, have a bedtime mode or night shift. You can search for the bedtime mode/night shift in your phone and it instantly makes the light in your phone slightly different because it neutralizes blue light so that your eyes can rest a little before you sleep, you can choose to block your notification till morning and you can also select the bedtime hour and the wake-up hour.
Hydrate yourself after bed
It’s important to hydrate yourself after waking up in the morning because your body loses fluids during the night through sweat and respiration. When you wake up in the morning, your body is in a dehydrated state, which can cause fatigue, headaches, and other symptoms, that’s why liquids are important to eliminate de groggy feeling.
Drinking water or other hydrating fluids upon waking up can help rehydrate your body and kick-start your metabolism for the day. Additionally, drinking fluids in the morning can help stimulate the bowels and aid in digestion, and boost your immune system. Keeping a glass of water next to your bed is a good way to get used to drinking water in the morning.
It’s important to note that drinking too much water before bedtime can disrupt sleep by causing frequent urination during the night. So, it is better to hydrate yourself after you wake up in the morning.
Manage your diet
Managing your diet can be a good idea to help improve your sleep because the foods you eat can affect the hormones and chemicals in your body that regulate sleep.
Eating a healthy, well-balanced diet can help promote healthy sleep by:
Regulating blood sugar levels
Eating a diet that is high in refined carbohydrates and sugar can cause spikes and dips in blood sugar levels, which can ruin your sleep.
Eating a diet that is rich in vitamins, minerals, and antioxidants can help keep the body’s natural sleep-wake cycle.
Promoting healthy digestion
Eating a diet that is high in fiber and low in fat can help promote healthy digestion, which can in turn promote better sleep.
Eating a diet that is high in anti-inflammatory foods such as fruits, vegetables, and omega-3 fatty acids can help reduce inflammation in the body, which can contribute to better sleep.
Avoiding certain foods and drinks
Avoiding foods and drinks that contain caffeine, alcohol, and nicotine close to bedtime can help promote better sleep.
It is also important to note that eating a heavy meal close to bedtime can cause discomfort and indigestion that can disrupt sleep, so it is best to eat your last meal a few hours before going to bed.
Prioritize daily exercises
Exercise can help improve sleep by reducing stress and promoting relaxation. Physical activity during the day can increase the amount of time spent in deep sleep, which is the most restful stage of sleep.
Additionally, exercise can help regulate the body’s circadian rhythm, which is the internal “clock” that controls when we feel awake and when we feel sleepy. This can make it easier to fall asleep at night and stay asleep throughout the night. Also, regular exercise can help reduce symptoms of insomnia and other sleep disorders.
So, you could take into consideration daily exercises because they bring many advantages for your body.
Stick to a regular sleep schedule
Sticking to a regular sleep schedule is important because it helps regulate the body’s circadian rhythm, which is the internal “clock” that regulates cycles of attention and sleepiness. When we have a consistent sleep schedule, our bodies become used to a regular pattern of sleep and wakefulness, which makes it easier to fall asleep at night and stay awake during the day.
Additionally, a regular sleep schedule can help prevent insomnia and other sleep disorders. When we have a consistent sleep schedule, our bodies are better able to prepare for sleep and we are less likely to experience insomnia or other sleep problems.
Furthermore, a regular sleep schedule can help improve the overall quality of sleep. When we get adequate, consistent sleep, we wake up feeling refreshed and alert, which can improve our mood and cognitive function.
Lastly, having a regular schedule can help align our sleep schedule with our daily activities, such as work, school, and social events. This can help our productivity and make us manage our time better.
Avoid Blue Light Before Bed
Eliminating the blue light from screens before bed can help improve sleep because blue light can suppress the production of melatonin, a hormone that regulates the sleep-wake cycle. Melatonin is produced by the body in response to darkness and tells the body when it’s time to sleep.
When we’re exposed to blue light from screens in the evening, it can trick the body into thinking it’s still daytime, which can make it more difficult to fall asleep at night. By eliminating or reducing the blue light from screens before bed, we can help our bodies produce melatonin more efficiently, which can make it easier to fall asleep and stay asleep.
Create a comfortable sleep environment
There are several ways to create a comfortable sleep environment that can help improve the quality of your sleep:
Use a dehumidifier or a humidifier
Maintaining an optimal level of humidity in your house can improve your health and also have a comfortable sleep.
Keep the room dark
Use heavy curtains or blinds to block out light from windows, and use a sleep mask if necessary.
Keep the room cool
The ideal temperature for sleep is around 60-67 degrees Fahrenheit.
Keep the room quiet
Use a white noise machine or earplugs to block out any external noise that may disturb your sleep.
Related article: What is White Noise?
Use comfortable bedding
Use high-quality sheets, pillows, and a comfortable mattress, and your body will be your friend.
Make sure your room is well-ventilated
Keep windows open for fresh air, or use a fan to circulate the air.
Relax before bedtime: Try techniques like deep breathing, meditation, reading or yoga to help you relax and unwind before going to sleep.
Consult a doctor if you have any chronic sleep disorders.
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