Lifestyle

Proven tips to improve your sleeping cycle

mental health

A good night’s sleep is just as important as eating healthy or practicing regular exercise. Lack of sleep not only affects your mental health but also results in increasing body weight. Sound sleep is extremely necessary for a peaceful mind. It helps to concentrate properly and think clearly.  

If you are one who is tired of tossing and turning in bed during night time, then these simple tips will help you sleep better and feel refreshed and energetic during the day.  

  • Increase natural light exposure

Light is a very important factor affecting sleep, it plays a major role in regulating circadian rhythm, body’s internal clock that signals when to be alert and when to rest. For how long we are exposed to natural light directly affects your sleep.   

Take your work breaks outside in sunlight or exercise outside during the day; it will help you get proper sleep during night time. 

Circadian rhythm is an internal clock in our body that coordinates a wide range of processes in the body. This rhythm is controlled by a circadian pacemaker, a small part in the brain, which is influenced by the light exposure. When light enters our eye, it is sensed by the retina, which is interpreted in the brain about the time of the day. Then the brain sends signals to the entire body to control in accordance to what time of the day it is.   

Therefore, it is advisable to the sleep deprived individuals to get exposed to natural light during the day time as it helps to increase the sleeping pattern. 

  • Reduce blue light exposure

The blue light emitted from your phone, laptop, computer, tablets, gaming system or television messes with your body’s ability to prepare sleep as it blocks the hormone called melatonin that is responsible to make you fall asleep. The blue light gives off wavelength in the range 400 to 490 nanometers. The best and simplest way to lower the exposure to artificial blue lights is to turn off all your devices before bedtime. 

Mental Health

One can even buy blue light blocking glasses or can install apps on your phone to reduce the effect of artificial lights on your body. 

  • Reduce irregular or daytime naps

Taking naps at irregular interval of time or for too long naps can sometimes backfire on you. Napping is not for everyone. If you already are struggling from sleep deprivation then you should avoid taking naps during day time especially after 3 pm as it will hamper your night sleep. If you are willing to take a nap then keep it short for 10 to 20 minutes. Long naps might worsen the sleep quality at night. 

  • Take a relaxing shower

As per research, if you want to fall asleep faster at night then try taking a hot bath before crashing your bed. The hot water bath helps to change core body temperature so that you go to bed with lower temperature. As the temperature of your body drops, it signals to your brain that it’s time for bed. 

  • Get yourself a comfortable mattress and pillow

One must never sleep on ancient mattresses and pillows as they may cause issues like asthma and allergies as they accumulate dust over the period of time. For those who struggle to get proper sleep at night, then they must try changing them, as an uncomfortable mattress and pillow can interfere with your ability to get a proper good night’s sleep.

Also Read – How to keep yourself sane during covid-19 crisis

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