Struggling with sleeping through the night and getting the deep sleep you’ve always been dreaming of? Worry no more… this blog will provide you with information on how to achieve the perfect sleep.
Limit Screen Time Before Hitting the Hay
We live in a world full of constant technology, whether it is in the form of our laptops, phones, or televisions. Although it is difficult to stay away from these devices, turning them off one hour before going to bed can increase the quality of your sleep. It is proven by turning these devices off earlier, it can limit the disruption on your circadian rhythm which can be altered with blue lights that come off of screens!
All About Temperature
We all have a certain temperature we prefer when it comes to sleeping! However, studies show us the ideal temperature for sleeping is approximately 19.5 degrees Celsius. Our body completes a process called thermoregulation on a 24-hour cycle, thus lowering your body temperature before going to bed can aid in falling asleep and remaining asleep throughout the night.
Getting your Exercise in
Whether it is going for a run, going to the gym or playing a sport, getting exercise every day is vital for achieving a good night’s sleep. By completing exercise during the day, it allows the body to have a higher quality sleep and reduces the chance of insomnia and sleep apnea. Additionally, exercise results in the body secreting a hormone called cortisol which helps to activate the area of the brain associated with being alert. Exercising during the day will allow cortisol to be released during hours you are awake
Ditch the Large Meals Before Bed
While late-night meals are sometimes a craving before bed, it is not a great idea. This is due to the fact that it increases your metabolism and heart rate, thus making it more difficult to fall asleep. Aim to limit the amount of food you intake before bed in order to have a high quality sleep!
Have a Routine
Going to bed and waking up at the same time every day is necessary to achieve a good sleep. Following a routine like this allows your body to build up a sleep drive. On the contrary, sleeping in alters this sleep drive, making it more difficult to fall asleep in the night time. So, set your alarms and get your routine started!
References
https://ouraring.com/how-to-sleep-better
http://healthysleep.med.harvard.edu/healthy/getting/overcoming/tips