Do you struggle to fall asleep or sleep through the night? It can become very frustrating as a lack of sleep affects your ability to get through the day that follows the night before. You don’t have to be an insomniac to be having problems with sleep. Even someone who’s never battled with sleep issues can start experiencing them during times of stress.
But before you see a doctor for sleeping medication, here are some tips to enhance the quality of your sleep:
- Put your devices away
Your smartphone, tablet, and laptop could be ruining your sleep. While you might think to check your messages and social media are relaxing for you, this habit could be robbing you of the quality sleep you need.
The light your devices emit can suppress your body’s production of melatonin. This hormone regulates sleep. With insufficient levels of melatonin, you could struggle to sleep properly.
Looking at the pictures and videos online or constructing messages stimulates the brain. If you find something interesting, you’re inclined to ignore your body’s circadian rhythm, which dictates the body’s sleep patterns. People who use their devices at bedtime are more likely to stay up later.
Experts advise that you put your devices aside at least 30 minutes before you go to sleep. Put them on silent so that the sound of alerts doesn’t waken you.
- Try natural alternatives
Instead of pharmaceutical sleep remedies, there are natural options to consider. Many people are turning to CBD for sleep issues. CBD oil products are very effective, according to the anecdotal evidence available. More studies are ongoing.
It’s believed that CBD can solve problems with sleep because it has been shown to reduce anxiety levels. When you feel anxious, it’s challenging to clear your mind before you sleep.
CBD works with the body’s endocannabinoid system, which keeps the body in homeostasis or balance. This would include the production of melatonin, the hormone that regulates sleep.
If you are taking any medications for chronic conditions, you should always speak to your doctor before trying alternative remedies. You should also make sure that the medicine you consume is not interfering with your body’s ability to sleep.
- Get moving
It might sound strange, but you need to be active if you want to have some quality sleep. People with sleep problems have reported an improvement when they exercise. Exercise is a panacea for stress, which is often the cause of sleeplessness.
One of the body’s neurotransmitters that govern its sense of well-being is serotonin. A serotonin imbalance can cause depression and insomnia. Exercise stimulates the release of serotonin, which is also known as the feel-good hormone.
It’s not wise to exercise right before bed since it stimulates the body and brain. Depending on your preference, you can exercise either in the morning or late in the afternoon.
- Your sleep environment
You cannot sleep if you are uncomfortable. Make sure your mattress and pillows are comfortable. What you wear to bed can also affect your ability to rest properly. You should not wear restrictive garments to bed.
Your bedroom should be dark when it’s time to sleep. Any light that enters the room can cause you to come out of deep sleep. You might still be asleep, but the quality of your sleep is hampered by light.
Try to create a sleep routine. While there will be exceptions, you should be going to bed and waking up at the same time each day. Read or listen to music to calm your mind and body, allowing you to fall asleep quickly.