All of us, at some point in our hectic lives go through some troubles when it comes to getting a good night’s sleep. A lot of factors account for not having a sound sleep, which is one of the most important needs of our body. Only a good sleep at night can keep us healthy and help us have a productive day together.
To get a natural deep sleep, we must inculcate a few habits in our routine.
1. Time is the key
It is rightly said, ‘Early to bed early to rise, keeps a man healthy, wealthy, and wise’. Our bodies were created to be idle at certain hours of the day, and active at the rest. If we wake up early, we actually have time for breakfast. Breakfast is one of the most important meals of the day. Without breakfast, our body is running on fumes until we wake up almost near lunch time. Mornings are also proven to be best for work and productivity in general. If you skip out on the recommended hours of sleep, it can cause a variety of negative impacts on your brain which will cause stress. This stress and crankiness results in sleepless nights. The deepest sleep usually occurs between 10pm to 2am. If we miss the 10pm bedtime, it will take our bodies much longer to fall asleep.
2. Caffeine at night, NO!
Another thing we should avoid near bedtime is the intake of caffeine. The most obvious effect of caffeine is that it makes it hard for us to fall asleep. Caffeine blocks the sleep-inducing chemicals in our bodies and increases the adrenaline production. Caffeine works as a receptor for Adenosine, which is a substance in our body that promotes sleepiness. Caffeine blocks this receptor to keep us from falling asleep. Caffeine delays the timing of our body clock which reduces the amount of deep sleep that we can enjoy. It takes around 6 hours for half the caffeine to be used up by our body. So you can imagine how much it can affect our sleep if taken near bedtime.
3. Hot or Cold?
The temperature at which our room is also contributes to us getting a sound sleep. Some of us might like sleeping at a lower temperature and some of us might prefer a higher degree. The female body is better rested with the temperature set higher as compared to men because of the different needs. These needs are a result of the higher muscle mass that men have and the hormonal imbalances that a women undergoes. We can easily overcome such issues and differences by investing in good comforters like Komforte. Such products can easily help in giving a sound sleep to both men and women while sharing a bed with differences in choice of temperature.
4. Exercise is the key
For a better sleep, we must ensure that we are exercising at the right time of the day. Exercising close to bed time can interfere with our sleep. Exercising speeds up the metabolism of the body and stimulates the hormones. It also increases our body temperature. Therefore, we must finish our workouts at least 3-4 hours before our bedtime. After a few hours, the body temperature starts to drop.This signals the body to get into the sleep mode. Additionally, you can regulate your sleep cycle by working out outdoors in the morning and getting a daily dose of sunshine. Doing yoga and relaxation exercises in the evening can also help us rest our bodies and promote a decent sleep.
5. Eat smart
It is rightly said, ‘You are what you eat’. One must avoid having big meals nearing bedtime. Try shifting your dinner time a few hours earlier. Stomach acid and heartburn is also a common cause for disrupting sleep. Intake of spicy or acidic food during dinner time produces acid in the stomach which causes uneasiness. Eating high amounts of sugar and refined carbs like rice during the day can stir up wakefulness and take us out of the deep stage of sleep. For some of us, a snack like yogurt, banana, or a glass of milk during night time may promote sleep. While for some others, it might lead to indigestion. Understand what your body likes and stick to a proper routine when it comes to having meals. Thus, what we eat defines our sleep pattern.