Getting more sleep is probably on the to-do list of many. Often the tiring work hours and work-life balance consume a significant part of the day, leaving scope for little to rest. In some cases, the situation can be challenging where a person cannot catch enough sleep due to medical conditions. In either case, lack of sleep invites many problems, physical and psychological. Therefore it is essential to catch up on your sweet sleep time. But how do you do it? Here is a rundown of simple things you can do to catch more sleep.
1. Reduce blue light exposure after evening hours.
While exposure to blue light during day hours is beneficial, nighttime exposure can be detrimental to your health. This can be because of the impact on an individual’s circadian rhythm, which tricks your brain to think it’s still day outside. Such action tends to reduce hormones such as melatonin, which, in turn, helps you get deep sleep and relax, all at the same time.
Blue light, which computers and smartphones emit in significant amounts, can carry the worst outcome in this regard. You can follow a few methods to reduce nighttime exposure to blue light.
- Wear glasses with blue light protection
- Install applications that can block blue light. Such apps are available for iPhones and Android platforms.
- Turn off bright lights and stop watching TV for a couple of hours before going to bed.
2. Don’t consume caffeine after 6.
Caffeine may have significant benefits but overdoing it can cause a severe impact on your brain. A single dose of caffeine may enhance energy, focus, and sports performance. But, when you consume the substance late in the day, it can stimulate your system and stop the body’s rhythm to relax and sleep at night.
3. Natural Sleep Aids
Typical anxiolytics and sleep pills may seem like the simplest solution to cut the slack and catch rest. Reality is far more different. They have a severe impact on your hormonal health to cause you mood swings, curb your appetite. After prolonged use, they may impede heart and liver functions. However, switching such pills with natural tranquilizers can reverse the effects and help you find internal balance.
One such name in the market is CBD. Although it is a cannabis derivative, it does not show any mind-altering effect. Research suggests that CBD can subtly interact with the innate endocannabinoid system to regulate sleep, mood, and appetite. So, you would not experience any adverse effects.
Massage is traditional to relax the aching muscles. Massage, especially around bedtime, can help calm your mind and settle anxiety and pain. It enhances the blood flow in the body to promote sleep.
It is not always necessary to opt for a professional massage (although it can be a good idea). You can try it yourself or ask your partner to slather a therapeutic oil and rub it on your head, neck, and shoulders.
Yoga is an exercise, breathing, and relaxation system that offers enduring benefits for the human body. It can boost mental functions and alleviate stress. Some yoga poses and asanas can tire your body and exhaust you to sleep, while breathwork and simple postures like the child pose or ‘savasana’ can infuse relaxation in your system.
It can be a fantastic idea to try a 2 min yoga session in the morning and evening to balance your energy, followed by a nighttime meditation session to relax and unwind. Though you may not notice immediate effects, yoga can be an excellent tool to aid sleep and mental relaxation over time.
6. Try to wake up and sleep at similar hours.
Your body’s circadian rhythm tends to function on a fixed loop, aligning itself to sunset and sunrise. And, when you are consistent with wake-up and sleeping cycles, it aids in a healthy sleeping pattern. In case you struggle with sleep, consider going to bed and waking up at similar hours every day. Who knows, you may never require an alarm clock if you follow a set sleep-wake cycle.
Magnesium is an essential mineral that is excellent for your overall health. It alleviates the tensions in muscles and helps you relax. According to a study, magnesium can also encourage sound sleeping patterns.
You may start with a recommended daily dosage of 400 mg for men, whereas 300 mg for women. Moreover, you can divide your doses between meals or ask for an expert recommendation. Alternatively, you can add magnesium-rich foods and greens to your diet.
The Bottom Line
These simple methods can help relieve insomnia and develop sound sleeping patterns. Also, you may avoid taking caffeine, nicotine, and alcohol past evening. Also, you may avoid too much screen time to get more sleep at night.
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