Sleep is a highly essential part of our lives. Yet, about 75% of people have trouble falling asleep. Stress, an unhealthy lifestyle, too much of screen time – these are the usual villains that mess up our sleep routine. However, as we all know, both our bodies and minds suffer without a good night’s sleep. At least six to seven hours of sleep can keep away deadly diseases. Many people complain that present day life has become so hectic that they can’t afford to sleep for seven straight hours, and even if they find time to lie down, it is difficult to catch the zzz’s since there is so much going on in our minds. If you are concerned about your sleep routine, here are some ways that may help you fall asleep.
Avoid Having Drinks With Caffeine Before Bed
As we all know, caffeine helps keep us awake, and the level and its effect differs from one person to another. But ideally not having caffeine six hours before bedtime should be maintained by people who can’t get enough sleep at night. When we say caffeine, you must remember that energy drinks, soda, tea, and even green tea contain stimulants. So stay away from the whole lot. If you really feel like having some hot drink, go for herbal teas like chamomile, lemon, and ginger.
Make Sure Your Serotonin Levels Are High
Derived from the amino acid tryptophan, serotonin is a chemical product that regulates our appetite, mood, and even sleep. It is found largely in the digestive system. So it is easy to understand that food plays a big role in our sleep routine, too, so it is a good habit to have dinner at least two to three hours before your bedtime. You also need to make sure that you are getting a lot of tryptophan in your evening meal. This will give a boost to your serotonin level and help you sleep better at night. Food rich in tryptophan include dairy products, eggs, lean meat, salmon, soybeans, nuts, and many more. Also include some carbs to balance your meal — rice, bread, and potatoes are good!
Find The Perfect Bed
Did you know that you spend one-third of your life in bed? So shouldn’t you buy the best one that you can? If you can buy a luxury car because you need to commute to the office every day, think about your bed along the same lines. A good mattress and soft bedsheets with a high thread count can be a good investment for starters.
Limit Screen Time Before Going To Bed
Don’t take the “no screen” rule lightly. It has been found that the artificial blue light emitted from computers, laptops, tablets, or phones stops melatonin secretion which is actually what helps you fall asleep. Incidentally, melatonin can also fight cancerous cells, so it is very important for our body to secrete melatonin. Take all kind of gadgets and TV out of your bedroom. Ensure that the room is dark, in case you have a lot of street light coming in from outside, and invest in an eye-mask or black-out curtains. In case you need something before bedtime, listen to music, read a book, or do meditation. These are much better ways of spending time before sleeping and will help you with sleeping.
Avoid Smoking Or Drinking Before Sleeping
It is a known fact that nicotine is a stimulant. Usually, people smoke when they feel fatigued, tired, or anxious, and the nicotine helps them feel better. Hence, having a smoke before bedtime will definitely mess up your sleep-induced body and wake you up with the stimulant. Alcohol, on the other hand, can put you to sleep, but when it wears off, it will be difficult to hit the sack once more.
Limit Drinking Liquids To Avoid Going To The Bathroom
After 4PM, try to limit your liquid intake. If you keep drinking, then you might have to wake up in the middle of the night to go to the bathroom, and when you come back, you might find it difficult to fall asleep. To avoid this scenario, limiting your liquid intake will help.
Sleep is as important as having food. Don’t neglect it now in your prime years, as you might have to face numerous negative consequences later. Stay active throughout the day so that you can rest better at night.
