Most of the advice for better sleeping patterns requires weeks or months of commitment to certain practices before you begin to see a change. While improved sleep can have many benefits, implementing these changes can feel endless and stressful.
Many people struggle to sleep well or may wake up feeling tired because of different things that cause stress in life. Poor quality sleep can be detrimental to brain function and mood, which could result in poor interactions and damage to relationships.
Here’s how to achieve better sleep in just three nights and how it helps you enjoy life.
Have a regular schedule
When you want to improve your sleep, it is important to have a regular sleep schedule. Some people have a regular bedtime, whether planned or not, but may wake up at different times depending on the day. However, scientists insist that maintaining a scheduled time for going to bed and waking up, regardless of the day, is essential to healthier sleep.
Since adults between 26 and 64 years old need seven to nine hours of sleep, you should start by working out what time you need to get up. Once you know that, calculate backwards to find your ideal bedtime. This will ensure you now have a proper sleep schedule while also getting the right number of hours each night.
Adjust your bedtime
Many adults fall into either of two categories: going to bed too early and getting too much sleep, or going to bed too late and getting too little sleep.
While an early bedtime might feel like the ideal solution, you might be missing out on quality time, or time to unwind. Unwinding before bed is an essential part of clearing the mind to ensure more restful sleep.
Upon investigation, researchers have established that 11 pm might be the ideal time to go to bed for most adults. This gives you enough time with the people you care about and unwind, while also ensuring you get enough sleep. To adjust to this ideal bedtime, you should shift your bedtime by 30 minutes each night until you obtain this goal.
Allow the light in
Early humans would rise with the sun and go to sleep with the sun. Since the invention of alternative light sources, people have prolonged their waking or sleeping hours by blocking out the sun’s natural pattern and relying on artificial light sources.
One important way to ensure you wake up and become alert as soon as possible is to allow the light in. While most people have lamps next to their beds, they are not effective in waking up all your cells appropriately.
It is important to open your blinds and expose your body to sunlight soon after you wake up. The sun’s rays stimulate vitamin D production while also reducing your body’s melatonin.
Sometimes it is difficult to avoid using electronics just before bed. In the case of someone who is starting a small business, you might feel the urge to stay connected with business contacts for as many of your waking hours as possible.
However, electronics such as computers, TVs, and cellphones emit blue light. Some light bulbs emit the same blue light. This kind of light stimulates your brain, making it harder to fall asleep.
It is important to avoid any blue light-emitting electronics for at least an hour before bed. This will help your body produce melatonin, the sleep hormone, which results in more restful sleep.
Furthermore, while many electronics now have a built-in blue light filter, keeping your brain active by viewing things online or on TV could disrupt your sleep through vivid dreams or nightmares.
Elevate your mood
Sleep deprivation is a contributing factor when it comes to stress and depression. Getting sufficient and good sleep can help you feel happier and more positive. Sleep is the biological method of resetting. Not only do your muscles get rested, but so does your brain.
In addition to an elevated mood, good and sufficient sleep can also help improve your health and memory, as well as promoting good relationships. Your brain uses your sleep time to store information in your memories. Furthermore, many people believe that sleeping between 11 pm and 2 am helps promote weight loss.
Good sleep helps your brain process information better when you are awake, meaning you are likely to react more appropriately to situations and this results in better relationships.
Getting enough sleep is essential to normal brain function. This promotes positive interactions and decision-making, which leads to a healthy lifestyle. Getting good sleep requires making some changes, including keeping a regular schedule and avoiding electronics before bedtime.
Once your sleeping pattern is corrected, your life will feel more on track, since you are able to reset properly each night. The positive outcomes of a proper sleeping routine are widely reported and may be a good motivation for you to change your schedule.
Written by Leon Collier
About the Author
Leon Collier is a blogger, academic writer and editor from UK, who writes about everything: pop-culture, travel, self-development, science, marketing. His current assignment is with best UK essay writing service. When he’s not writing, he spends the time reading books, of which he has a large collection. Follow him on Twitter @LeonCollier12
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