If you want to be physically and mentally fit and healthy, sleeping well will play a major part in getting there. Without a good amount of sleep each night, the body can easily become sick, developing all kinds of diseases, including some cancers, type II diabetes, and high blood pressure. It can also lead to depression and anxiety. Therefore, in order to be healthy and to look healthy, too, learning to sleep better is essential. Here are some ways you can do it. However, if insomnia persists, you should always see a doctor for additional help.
Help Your Circadian Rhythm
Everyone has a natural body clock that tells them when it is time to sleep and when to wake up again in the morning. Sometimes these body clocks – known as our circadian rhythm – can become confused, which means that you can’t sleep (even if you are feeling tired).
You can help your circadian rhythm by re-setting it, making it much easier to go to sleep at the right time. You can do this by getting more daylight where possible. Going for a stroll at lunchtime or even sitting by a window where you can see daylight can help immensely. You might even consider getting a window replacement that lets more light in. Your body will then be better able to understand when it is waking time and when it is not.
Reduce Exposure To Blue Light
Blue light is the kind of light that comes from TV sets, laptop screens, cell phones, and tablets. If you are using these devices just before bed – or even in bed – this might be the reason you are finding it difficult to sleep. Blue light affects the melatonin levels within your body, and it is this hormone that relaxes you enough to allow sleep to come. The less melatonin you have, the harder it is to sleep.
Drink Less Alcohol
A drink before bed may feel as though it is relaxing you, but it is potentially causing you problems. Alcohol is another factor that can reduce the amount of melatonin being produced, plus it can be a significant cause of sleep apnea. If you drink less alcohol before bed, you will wake up feeling more energized and productive. This will lead you to use up your energy within the day and be ready for bedtime when it comes.
Stress Less
No matter how tired you might be or how well you are looking after your body, if you are stressed about something (or many things), then sleep may be hard to come by, or if you do fall asleep, you might find that you are waking in the night worrying about this or that.
If this is the case for you, you will need to take action to remove the stressors from your life. If it is work, you can search for a different job. If a relationship is a problem, talk to your partner and do what is best for you. If it is finances, you can work out a budget and speak to debt advisors. There will always be a solution, and lying awake worrying about things is not going to help at all – it will just make you feel worse.
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