If you've ever been plagued by trouble sleeping, then these 6 tips are for you. One of the major reasons for experiencing sleep apnea, insomnia, and other sleep-related health concerns is stress throughout the day. It's important to know that these problems can be alleviated with some minor adjustments in lifestyle. Below are 6 tips that should help you get a better night's sleep.
1. Avoid Caffeine
Caffeine is one of the most common stimulant drugs on the market and can be found in a variety of sources including coffee, tea, chocolate, soda, and even some medications. Stimulants increase the heart rate and raise blood pressure; both of which can inhibit your chances of falling asleep at night. If you have trouble sleeping due to insomnia, then try staying as far away from caffeine as possible until you find a solution that works for you.
2. Exercise Regularly
The more exercise you do throughout the day, the better your sleep will be at night. The human body is naturally designed to function at its best when in motion. Engaging in physical activity during the day will stimulate the mind, and as a result, improve your chances of falling asleep in the evening. While this is helpful to people with insomnia, it can have adverse side effects for people who are narcoleptic.
3. Dim the Lights at Night
Light can have a big impact on our bodies and our minds. Bright lights work to stimulate both mind and body and should be avoided in the hours leading up to bedtime. The natural light found outside is beneficial for your body, but since it comes with additional benefits such as warmth, you might want to seek out an alternative source of artificial light including soft lamps or night lights that emit dim yellow/orange hues.
4. Dim the Electronics
Just like bright lights, electronics can also interfere with your sleep. Blue light from your television and computer screens can cause the brain to think that it is receiving natural sunlight, making it difficult to sleep at night. To avoid this, you might want to dim the brightness of your electronic devices, turn them off 30 minutes before bedtime, or try using a special blue light filter for screens such as f.lux .
5. Go to Bed at the Same Time Every Night
Your body naturally has a strong sense of internal clock known as circadian rhythm. When you consistently go to bed at the same time each night, your body receives a signal that it is time to sleep. If you're not getting enough sleep, then it's important to stick to the same schedule every night so your body can get used to it.
6. Have a Dark Room
Darkness is necessary for many of our bodily functions such as monitoring heart rates and blood pressure, and enabling clear thinking during the day. Sleep apnea can be caused by a lack of darkness in your room and should be avoided in order for you to get an adequate amount of deep sleep at night. If your room is too bright, then you might want to consider using blackout shades and curtains.
Additional Tips
If you've tried these simple tips and are still finding it difficult to fall asleep at night, then it might be time to consult with a specialist in sleep medicine. There are also many other ways that you can improve your overall sleep quality including practicing mindfulness techniques, avoiding stimulants during the day, and getting involved in a hobby such as painting or wood working that calms the mind down before bedtime.
