There is a tendency of people asking how they can sleep better and that can be attributed to an array of factors. In this read, we are going to give you a few tips for better rest from the Sleep Doctor’s Diet.
Do not Drink Caffeine After 2 pm
You might be thinking: this guy must be joking. How can eliminating caffeine intake as early as 2 pm help me attain better rest? Well, it’s quite simple. Caffeine is known to have a half-life of 8 hours, and that means its effects and level are minimized but are still quite effective after this duration. Caffeine is a stimulant and taking it after 2 p.m will either prevent you from falling asleep or having a good night sleep.
Know Your Bedtime and Stick to The Routine
This is perhaps the most popular tip out there, and that is for a reason. Sticking to a sleeping schedule is one of the best ways to ascertain better rest. It simply means going to bed at the same time and arising at the same time, even during the weekends. When you create a consistent rhythm, your biotic clock will be in line and all other bodily functions will not be distorted. Perhaps you do not believe this and might seem hard to do at first, but once you give it a shot, you will not believe the results before you snuggle into your bed from the Original Mattress Company.
Avoid Exercise Before Bedtime
This is not to say that exercise is not good for you. It certainly keeps your bones and muscles strong and improves your overall health. According to research, people who lead sedentary lives and do not workout are missing out on a great sleep remedy. Exercising during the day will not only help you sleep faster and get you into deeper sleep for an extended period but working out also causes your body to release growth hormones, which aid in repair and revitalization. However, you should do this in the day, or late afternoon and not right before bedtime. That’s because the increase in body temperature after a workout session could give you a tough time falling asleep.
Avoid Alcohol Within Three Hours of Bedtime
Alcohol has been known to be an excellent sleep aid for years. In fact, if you look at the results of the 2005 sleep in America poll, you’ll see that over 10% of those who participated used alcohol as a sleep aid several nights a week. Another study conducted in the Detroit region showed that 13% of those who polled had utilized alcohol as a sleep aid in the past 12 months. In reality, however, alcohol isn’t an answer to better rest, mainly due to the following reasons:
The first is that it wakes you up in the middle of the night, primarily to go to the bathroom. Taking alcohol just before bedtime ideally increases your NREM or stage 1 and 2 of sleep and reduces REM sleep. The latter stage helps you recollect, organize and store the memories, and too little of this stage can be horrendous for the brain and the body as well. Not just that but the REM stage is where most of the calories are burned. So, if you are trying to sleep better or shed weight, then drinking alcohol just before bedtime is never a good idea.
Take a Morning Sunbath on a Daily Basis
Going outside and feeling the sun for a few minutes every morning assists in regulating the production of the sleep hormone, melatonin. The circadian rhythm, which is your internal body clock runs round the clock and functions properly when you’re exposed to the regular pattern of light and dark. Malfunctions in this system happen as a result of light and dark exposure which in turn results to poor night’s sleep.
Unlike our ancestors who rose with the sun and went to sleep with the moon, the majority of us allow the demands of our everyday lives have an impact on what time we wake up or go to bed. Most of us force their bodies to adapt to artificial sleeping schedules which tend to affect both their sleep and overall health negatively.