Sleep is so important for your health, and with these uncertain times we’re living in, you may be finding it difficult to get a decent night’s sleep, so here are seven tips to help you.
Keep in sync with your body’s natural sleep-wake cycle.
Try to get in sync with your body’s natural sleep-wake cycle, as this is one of the most important things you can do to promote better sleep. Try to keep a regular sleep-wake schedule, so that you’ll feel much more refreshed and energized. To do this, try to go to sleep and get up at the same time every day and avoid sleeping in—even on weekends.
Use a Sleep App
There are some really good sleep apps you can use which will wake you up naturally when you’re in your lightest sleep. These will help you to wake up feeling fresh and awake. They are also good for looking at the data to see how much sleep you have had if there was a time when you were awake in the night and if there are any patterns with your sleep.
Wind down and clear your head
If you’re stressed, you will find it difficult to sleep, so you need to try to manage this before you go to bed. Wind down by having a bath or reading a book and then when try developing a relaxing bedtime ritual to help you prepare your mind for sleep, such as practising a relaxation technique, or dimming the lights and listening to soft music or an audiobook. You can buy CBD night spray oils online, which are great for helping you to relax in bed and then you could try a guided sleep meditation or breathing exercises.
Control your exposure to light
Melatonin is the hormone that helps to regulate your sleep-wake cycle, and it is controlled by light exposure. When it’s dark, your brain secretes more melatonin which makes you sleepy and then when it is light your body secretes less, which makes you more alert. So, make sure that during the day, you are exposing yourself to bright sunlight and spend more time outside where you can. Then at night, make sure you have a dark room and close your curtains.
Avoid bright screens
Before going to bed, try to avoid bright screens as the blue light which is emitted by your phone, tablet, computer, or TV is especially disruptive to sleep. If you must use a screen in the couple of hours before you go to bed, try using devices with smaller screens and turn the brightness down.
Turn off the television
While many people think that watching television in bed helps them to relax, if you’re struggling to sleep, then it might be time to turn it off. The light from the TV suppresses melatonin, and many programs are stimulating rather than relaxing. Try listening to music or audiobooks instead.
Exercise during the day
It is well known that people who exercise regularly sleep better at night and they feel more alert and energized during the day. If you exercise regularly, it will also improve the symptoms of insomnia and sleep apnea.
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