Over the last few years or so, both the quality and quantity of sleep people get has decreased. Nowadays, there are way too many people getting insufficient sleep.
If you are aiming to boost your health and to do things like lose weight, you will want to ensure that you are getting the best possible sleep every night.
Along with getting quality sleep, you should consider adding Activated You supplements to your daily routine. You can continue reading this article if you want to learn more about how you should be able to get better sleep and improve your overall health.
Boost Exposure To Natural Sunlight
Are you aware of how your body works? Did you know that your body has its internal clock? This internal clock is referred to as the “circadian rhythm.” This internal clock can impact your hormones, your brain, and your body.
This clock is meant to signal to your brain and body when it’s time to wake up and when it’s time to sleep. Exposure to bright light throughout the day can help to ensure that you can keep this clock timed properly.
Thus, when you wake up, you should seek natural sunlight exposure almost immediately. This will help to ensure that your body signals to ‘wake up’ at the right time which can in turn help it know when it’s time to sleep.
If you suffer from insomnia, you can achieve great benefits by exposing yourself to natural sunlight during the day. It can help you fall asleep faster by up to 83 percent.
Reducing Exposure To Blue Light At Nighttime
While you certainly want to expose yourself to Blue Light in the daytime to signal to your brain and body to wake-up, you want to avoid exposure too late. After all, when exposed to Blue Light at night, you will be tricking your brain and body into waking up.
This can cause severe disturbances with your ability to sleep and your entire sleep schedule. It can reduce hormone production including melatonin which is what helps to regulate your sleep cycle.
You will find artificial Blue Light-emitting from virtually every device with a screen. Exposure to these devices can damage your ability to fall asleep quickly. Luckily, there are ways to reduce your exposure to artificial light at night.
For one, you should be looking to use your phone or tablet’s built-in ‘night light’ function or ‘blue light blocker.’ This way, it can reduce the amount of light you are exposed to. Another way would be to wear blue light blocking lenses at night.
Avoiding Drinking Caffeine
Are you aware that as much as 90 percent of the entire population of the United States consumes caffeine in various quantities throughout each day? While caffeine does have its inherent benefits like boosting energy and even improving focus in certain individuals due to it being a stimulant.
That being said, if you consume caffeine too late in the day, you can find yourself having difficulties falling asleep at night. A study showed that if you drink caffeine within as much as six hours of going to sleep, you can reduce the quality of your sleep by a significant amount.
You will find caffeine remains in your body for as long as 6 to 8 hours after consumption. Because of this, you should look to avoid drinking caffeine beyond the late afternoon hours.
Drinking after 3 or 4 pm can have disastrous effects on your ability to get a quality night’s sleep. When you are looking to enjoy a cup of Joe later on in the day, simply opt for decaffeinated coffee whenever possible.
Reduce Daytime Naps
While you can experience some benefits from taking ‘power naps,’ it’s important to take them the right way. When you get to sleep throughout the day, it can mess up your body’s internal clock if your naps are too long.
Thus, it can cause you issues with being able to fall asleep and remain asleep later on at night. Stick to very short 30 minute naps if you need one.
Sticking To A Schedule
Your body’s internal clock can put your body and brain on a continual loop. As a result, you will want to ensure that you are sticking to the same schedule day in and day out. You want to maintain consistency with your wake up and sleep cycles.
This will ensure that your body functions like clockwork and it can improve your ability to fall asleep at night tremendously. Avoid using the weekends as a way to ‘catch up’ on your lost sleep.
There is no such thing as catching up on your sleep. Studies have shown that having irregular sleep patterns can alter your body’s natural clock and change the total amount of melanin your body can produce.
If you are having difficulties with falling asleep or waking up, you will want to try to normalize your wake and sleep cycle. Once your body gets used to it, you may be able to ditch your alarm because you find yourself waking up at the same time each day naturally. Get a head start with a Therapedic mattress and invest in a great night’s sleep.
As mentioned, melanin is your body’s sleep hormone. It regulates your body’s internal clock by causing you to be sleepy. A lot of people end up taking these supplements to help signal to their brain that it’s time to go to sleep.
Start with smaller doses to see the smallest dost that works for you. There aren’t any withdrawal effects you need to be aware of and you can find them at your nearest drugstore. Always consult whit your doctor before adding any supplements to your routine.
While alcohol is a depressant and it can make you feel drowsy, it can negatively impact your ability to fall asleep and remain asleep.
Alcohol is linked to sleep disorders like sleep apnea which can cause severe disruptions in your sleep patterns.
It can even negatively impact your body’s ability to produce melatonin on-demand which can negatively impact your body’s internal clock causing you even more sleep issues.