Everyone needs a good night’s sleep. Not only does it help to keep us at our best; it’s also essential to human health.
There’s a tonne of scientific data which shows just how important it is to get quality sleep. However, the problem is that so many adults and teens just aren’t getting the recommended amount of shut-eye.
From consuming too much caffeine before bedtime to worrying about the state of the world, there’re many reasons why folks aren’t clocking in the Zs. However, one of the biggest reasons, experts say, is access to electricity.
You see, back before electricity, humans slept more because there just wasn’t much to do after sundown. Artificial lighting, however, has tricked our brains into staying up longer than we should. And with more things now to do after dark, the problem’s gotten worse.
So short of turning back the clock, what does one do to ensure enough sleep? Well, here’re are five expert suggestions:
Stick to a schedule
Having wildly differing bedtimes does the body no good. It’s among the reasons most people don’t get enough sleep.
So try thinking about a time when you usually feel tired, and go to bed at that time each night. This’ll allow the brain to reset the body’s internal clock and help you sleep.
Granted, those of us who work shifts might find it hard to keep to a regular bedtime. But that doesn’t mean we shouldn’t try to be as consistent as possible.
Incidentally, if you’re sleeping less than seven hours a night, you’re sleep-deprived.
Watch what you eat and drink
What you consume during the day can affect your sleep. This is especially true if you’re one of the many who suffers from gastroesophageal reflux disease or GERD.
Be conscious of your eating patterns, how much you eat, and how certain foods and drinks make you feel.
Processed foods have been known to cause wakefulness. So cutting down, or even going on a plant-based diet are good options to ensure essential slumber.
You’d also want to cut out the coffee and alcohol too close to bedtime. Caffeine’s been known to affect sleep up to 12 hours after consumption, while alcohol’s been found to drastically affect sleep quality, even if it can help one fall asleep quicker.
Balance your energy
Sometimes when you find that you can’t rest no matter what you do, it might be because your energy is out of balance.
The body is under a lot of physical and mental stress during the day, which is why yoga and meditation are often recommended for getting in the mood for sleep.
A product like the Amezcua Chi Pendant 4 could also help tremendously as it is uniquely designed to improve and promote deeper sleep. Developed after extensive research into subtle energies, and proportionate geometry, the Chi Pendant 4 works by balancing the body’s energy field and harmonising disruptions that add to stress.
Wind down for bed
Ideally, you should aim to wind down for bed at least 30 minutes before you hit the hay.
And that doesn’t mean laying in bed watching TV. Electronic devices emit artificial blue light that tricks your brain into thinking it’s sunlight. So ditch the electronics, and opt for a paper book instead.
Other calming activities, like listening to music or doing some light stretches, can also help.
Also, while you shouldn’t load up on liquids before bed, a glass of warm milk can help.
Milk’s been found to contain tryptophan, an amino acid that plays a role in the production of serotonin, which makes you feel calm and relaxed.
Get your room right
Ensuring your room’s fit for sleeping should be top of the agenda if you want to rest well.
Unfortunately, many of us just don’t have the cash to splurge on designing the ideal sleep environment.
Never fear. It’s easy enough to ensure a great night’s sleep with a few simple tweaks that don’t break the bank.
For example, you could try Marie Kondo-ing away the clutter, using earplugs to cut out noise, and investing in thick drapes to shut out light.
Also, it should go without saying that the bedroom ought to be used for sleep only. That means no eating, drinking and definitely, no electronics!