Enjoying a good night’s sleep has a direct impact on your health, both mentally and physically. Although most of us may ignore this fact, how active your body is or how alert your mind is, depends significantly on the quality of sleep you’ve had. This means that your sleeping habits affect your daily routines and activities in a great way.
To ensure that both the body and mind are in good shape, having a quality sleep is necessary. And, although numerous factors may affect your quality of sleep, you must strive to get that quality bedtime. Healthy sleeping will directly affect your immune system, mood, weight, and creativity, among other aspects of your life.
For this reason, we have prepared a list of the most useful sleeping tips that will ensure you enjoy your bedtime and live a healthy life.
Tips for a Good Night’s Sleep
1. Maintain a Natural Sleep-Wake Cycle
The first thing you should do to ensure that you enjoy a good night’s sleep is to have and maintain a sleeping pattern. What this means is that you should form a habit of sleeping at a particular time and waking up at a certain time every day. This way, you will always wake up refreshed and ready to face the day’s activities as both your body and mind, are fresh.
Establishing a natural internal clock for your body ensures that your body learns to sleep when it’s required and stay awake when it’s time. Using this method, you will not even need to set the alarm to wake you up as your body will respond to time naturally.
One thing to note here though is if you know your afternoon nap will affect your night sleep, limit or avoid it altogether. Also, ensure that your schedule is similar for both weekdays and weekends. This will help you prevent jet lag-like symptoms, which may be caused by the difference in sleep patterns.
2. Use CBD Oil
Cannabidiol, popularly referred to as CBD, is a phytocannabinoid that exists in cannabis plants. However, unlike other cannabinoids (such as THC) CBD doesn’t cause any psychoactive effects. Instead, it induces a feeling of tranquility and sleepiness, which makes it ideal for people with insomnia or any other sleep disorder.
However, since there are numerous types of CBD oils in the current market, it can be challenging to find the best CBD oil for sleep. Therefore, before you decide which one to purchase, note that different people react differently to CBD oils making it essential to do an in-depth research first.
With the right Hemp oil, you can enjoy a peaceful and quality night sleep, for a bright, active day tomorrow.
3. Get More Bright Light Exposure During Daytime
Our bodies contain a natural clock known as circadian rhythm which acts as the body’s time-keeper. This natural, internal process regulates the sleep-wake cycle of all living beings and it repeats automatically after every 24 hours. Circadian rhythm affects your body, hormones, and brain, thus helping your body to remain awake and telling it when to sleep.
During the day, exposure to the bright natural sunlight or any other bright light helps to keep your circadian rhythm on track. This will, in turn, enhance your daytime energy, as well as improve the quality of your nighttime sleep.
Research shows that exposure to bright daytime light improves sleep quality in people with insomnia, as well as the time they take before they fall asleep. Also, the research shows that two hours of exposure to bright light during the daytime will increase the amount of your sleep by two hours for adults.
Therefore, try having daily direct exposure to sunlight, or if not possible, get artificial bright-light bulbs.
4. Avoid Caffeine Consumption Late in the Day
Although caffeine has various benefits, such as enhancing your focus, increased energy, and sports performance, it can also affect your sleep. Currently, 90% of the American population consumes caffeine daily. This means that a larger percentage of the population might face the risk of not enjoying a good night’s sleep.
If you take caffeine late in the day, it stimulates your body’s nervous system preventing your body from fully relaxing at night. If your body doesn’t relax naturally during the night, this will negatively affect the quality of your sleep.
Study shows that consuming caffeine even six hours before going to bed, will significantly affect your night sleep. This is because caffeine effects can remain elevated in your bloodstream for an average of 6 to 8 hours.
Therefore, if you need a quality, healthy night sleep, avoid taking caffeine after 3:00 pm.
5. Exercise during the day
If you want to enjoy an awesome night’s sleep, try exercising during the day. People who engage in exercises during day time, tend to experience better night sleep than those who don’t. Regular exercises help improve insomnia, as well as sleep apnea symptoms and increase the deep-sleep time.
If you spend more time exercising, the more sleep benefits you will reap. Just make sure you do some exercises. Even a light exercise like a 10-minute jog a day, can significantly improve the quality of your sleep.
However, you must be patient as it may take time before your regular exercise has a full effect on your sleep quality.