How to get the perfect night sleep.
In Irish fashion news, we are going to show you simple ways how to get the perfect night sleep. We all have heard of how there is nothing better than a good night’s sleep.
And it is true. But even if you have managed to carve out time to get enough sleep, you might have a hard time nodding off. Or find you wake up throughout the night.
But you are not alone. Many people struggle with getting enough sleep. And surprisingly, this has something to do with our habits when we are awake. Read on to know how you are sabotaging your sleep schedule. And what you can do about it for a better night’s sleep.
Daylight And Blue Light
Sitting in some daylight can help keep your circadian rhythm functioning the way it should. This is your body’s internal regulator of sleep and wakefulness.
Sunlight is one of the brain’s biggest cues that it is time to wake up. Diminishing amounts of light signals that it is time to go to sleep.
It is recommended that we get around 20 minutes of sunlight in the mornings. Also, we should try to avoid blue light during the evening hours.
Too much blue light in the evening can delay our production of melatonin. This is the hormone that lets you know it is time to sleep. In other words, using your phone before bed can trick your brain into thinking it is not bedtime.
Taking Long Naps During The Day
You might think that taking a nap throughout the day makes up for ‘lost’ sleep, but it does more harm than good.
So, keep your daytime naps brief. If your nap is long enough for you to fall into a deep sleep, it will be harder to fall asleep at night. The ideal nap time? Around 20 minutes.
Take A Look At Your Morning Habits
Do you have a habit of leaving your bed messy in the mornings? Maybe you slept through your alarm and in a rush to head out the door?
People who make their beds in the morning are more productive, had a healthier diet and feel more accomplished. And this leads to you having better sleep.
By rather than directly effecting your sleep, making your bed builds a routine that signals when it is time to sleep and when it is not.
Generally, we sleep better when we have had a good day. Plus, it is nicer to get into a made bed at the end of the day. Also, try to avoid hanging out in your bed throughout the day. This can confuse your brain and disrupt your natural rhythm.
Worrying About Your To-Do List
Are you worrying about your list of errands you need to complete? This list can keep your brain overly active in the evening. Which makes it harder for you to fall asleep.
Writing down activities that you need to do can help you relax and take some worry off your mind. So, rather than ruminating, try putting some pen to paper. This can help give you a sense of closure and clarity.
Keep An Eye On Your Weekend Schedule
It is tempting to forget about your schedule on the weekends and let it all hang loose. However, this can have consequences.
If you tend to sleep in or sleep later on the weekends, you can throw off your circadian rhythm. Instead, try to sync your weekday and weekend sleep schedule and see if there is an improvement.
Exercising Too Late
While we know that exercise can improve your sleep quality, it can also hinder it. especially if you exercise too late in the day. Exercising in the morning or in the afternoon can make you sleepy at night-time.
However, exercising between 7 to 10 in the evening can impact your circadian rhythm. So, skip the evening workout if possible and try to sneak it in earlier.
Being Overstimulated
Many people like to finish off their day with a book or doing a puzzle. However, certain activities can actually make it harder to drift off to sleep.
If your mind is stimulated, it will not matter how tired your body is. Your mind can overpower your body and make it impossible to go to sleep. And you will be more at risk to have vivid or disturbing dreams.
Instead of reading or doing a puzzle, try these instead:
- Listen to soothing music
- Do some gentle yoga
- Try some self-massage
- Engage in meditation
- Using Stimulating Scents
Scent can play a huge part in how you drift off to sleep. And some essential oils are your best friend for a better night’s sleep. However, there are some that you should try to avoid.
These are scents such as:
- Peppermint
- Ginger
- Citrus
- Rosemary
- Basil
- Jasmine
Instead, try to incorporate the following oils into your night-time routine:
- Lavender
- Rose
- Sandalwood
- Cedar wood
- Ylang Ylang
Before trying out some essential oils, you need to take the time to ensure you get a quality product. Always do a patch test or dilute with a carrier oil so it does not burn your skin.
Be Aware Of Side Effects Of Medication
Are you taking any meds? They might be keeping you awake. Insomnia can be a common cause of some medication. So, it’s best to check with your doctor if your meds are interfering with your sleep.
And The Effects Of Smoking
While some people swear by having a cigarette to help them relax, it might not be the best idea. Smoking too close to bedtime can trigger nicotine cravings throughout the night. And this craving will likely wake you up.
Stay Hydrated
Everyone knows how important it is that we keep ourselves hydrated. Short sleep cycles can be linked with high rates of dehydration.
Staying hydrated throughout the day will ensure you have enough fluid to make it through to the morning. You might want to drink some water at least an hour before bed. Not only will you feel hydrated, you will also have time to go to the bathroom before sleeping.
Check Your Vitamin Intake
Some vitamins can help or hinder your sleep. Speak to your doctor to figure out if you need more vitamins in your diet and how they can interrupt your sleep.
Think Again About A Hot Bath
You might think that having a relaxing bath is the perfect way to unwind. But it can actually make it harder for you to drift off. This is because a hot bath or shower can raise your body temperature.
And in order for you to sleep, your body temperature needs to drop. So, if you are struggling with sleep, you might be too hot. If you want to take a shower or bath before bed, try to do so at least 90 minutes before. This will give your body a chance to adjust its temperature.
Say No To Coffee After Dinner
We all know that caffeine leads to wakefulness and being alert. So, that coffee after dinner is not worth it. avoiding caffeine consumption during the evening can help you improve your sleep. Instead, try warm milk or a herbal tea.
And Be Careful Of Evening Drinks
Even though alcohol can help you fall asleep quicker, drinking too much can lead to poor sleep. Alcohol is a depressant. Which is great for helping you sleep faster. However, consuming too much can disrupt your body’s circadian rhythm.
As well as that, it can also interfere with REM sleep, which is an important stage in your sleep cycle. When you consume alcohol, you might find that you wake up or have disruptive vivid dreams. So, although alcohol can make you sleepy, it will not give you the quality sleep you need.
Keep Your Body Temperature In Check
In case you do not know, your body temperature can play a big part in drifting off to sleep. It can be hard to sleep if your body is too hot.
Our body temperature naturally rises as we fall deeper into sleep. So, a warm environment can feel uncomfortable and interrupt your sleep cycle.
This will cause you to frequently wake up during the night and have restless sleep. Keeping a window open or using a fan can be a good way of reducing your environment. And while you do not have to keep your room cool all day, it can help to reduce your body temperature.
Have A Wind Down Routine
People may underestimate them but having a wind down routine is more important than you think. And it goes a long way in you getting the restful night of sleep you need. It all comes down to sending signals to your brain that it is time for bed.
This could be using some essential oils or dimming your lights if you can. You might also use some calming music and try not to use any electronics.
Changing into some pyjamas drinking a warm beverage can also help you wind down. And, of course, there is always meditation.
Whatever works for you to wind down and adjust your sleeping habits. But if these tips do not help, it might be best to go talk to your doctor.
How you may be sabotaging your sleep schedule
