5 Advanced Tips to A Good Night’s Sleep
We are aware of good practices to preserve our health and longevity, but we end up dismissing them by saying: "I can never do this," "I don't have time for it," or "I don't like to do it."
If you've even been in this position, here's some good news for you - you can achieve substantial health benefits by making a few simple changes to your sleep as well.
These are simple, take little time, and you can start right away.
1. Cut your screen time before sleep
Your brain produces the sleep hormone melatonin to regulate your circadian rhythm, better known as the sleep-wake cycle. Exposure to intense light sources suppresses the production of melatonin. So, your brain and mind "sense" that you are not ready to sleep, and you lie awake in bed for hours, and sleep continues to elude you. You can prevent this by not using your phone, laptop, TV, or other screen devices for at least one hour before you are going to sleep.
2. Use the night mode on all devices
Modern smartphones and computers have "night mode," which reduces the amount of blue light emitted from your device's screens. Do you know why? Because blue light confuses your brain into thinking it's still day.
Usually, you can set the night mode to turn it on and off during the night hours automatically. You can set it up once and forget it forever.
3. Turn your bedroom into a sleeping environment
Sleep is about the number of hours you sleep and the quality of your sleep. After a good session of REM sleep, you will feel well-rested and relaxed. To get REM sleep going, you must sleep continuously. Eliminate anything that can distract you during sleep. Put your mobile phone into DND mode. Use mosquito repellent. Most importantly, get the best mattress that suits your body type. Do it once and enjoy excellent sleep time for years.
4. Avoid stimulants
Tea, coffee, tobacco, cigarettes are not good friends of sleep. They charge the brain and keep you active for hours.
Another culprit is alcohol. Sure, it lulls you into a deep sleep quite quickly, but that's only during the first half of your sleep. During the second half, when the body begins to process the alcohol, it disrupts your sleep. It even causes you to go to the toilet once or twice a night, thereby nullifying all the sleep-promoting benefits it offers.