A good night’s sleep. A tight sleep. It’s a thing we, as an adult, basically a 9-5 working adult, always crave for. Why? Because it ultimately makes up our whole day. In today’s world, where technology is taking a giant leap, human beings seem to be very inconsiderate about their health, both physical as well as mental. A great reason for this is the lack of inappropriate sleep or quality sleep. Very often, we see people complaining about not getting enough good sleep even though we are sleeping for 9-10 hours a day. There are a lot of reasons behind this, but what seems more reasonable than anything is the quality of their sleep. It’s not about how much sleep you get, it’s all about how good you get to sleep. So, in the upcoming part of this article, we are going to talk about the 5 effective tips for SLEEP.
Take a warm shower before going to bed
Now what’s written about is not some kind of a joke, but it’s a serious thing to consider. Medical studies have proven it to be one of the best tips for sleep to induce a better night’s sleep. Taking a bath or warm shower before bedtime is a well-known sleep remedy. The reason behind this thing is the science of your neurological system. It is always observed that our neuron system works slower than normal when the body temperature is low enough. That’s where lies this thing!
Taking a warm water bath, 1-2 hours before going to bed lets your body temperature decrease (it increases initially) eventually and your neural activities slow down, which results in a better good night sleep than normal. But how does the quality of your sleep gets affected by this? To find this out. Haghayegh and his colleagues searched through a total of 5322 studies from databases such as PubMed, CINAHL, Medlin, Web of Science, PsycINFO, and Cochran. They have published the results of their meta-analysis in the journal “Sleep Medicine Reviews.”
“Taking a warm shower bath before bed improves the “temperature circadian rhythm”, helping people fall asleep more quickly and improving sleep quality” explains the study authors.
Read before going to bed
Apart from making you sleep better and faster, reading before sleeping has a number of benefits that proved amongst the best tips for sleep that everyone should watch out for. It reduces stress, boosts brainpower, improves creativity, and get you better concentration. A study shows that it can be helpful in accelerating the amount of time it takes to fall asleep.
Because reading books before going to bed is a known stress reducer, where one study found that just 6 minutes of reading can significantly decrease stress by up to 68%. Ironically, it distracts your brain with new information or someone else’s story, it can take your mind off your own troubles, getting you a good sleep. But be careful, it is always recommended to read only a paperback at night. Why? Let us check out the next point.
Avoid blue light during the night
Now, here lies one of the most important and scientific tips for sleep to side up all the electronic devices before going to bed, preferably 1-2 hrs before right away. Let’s start with the very basic. Your brain has this hormone, known as the Melatonin hormone (Scientific Name: N-acetyl-5-methoxy tryptamine) which regulates the sleep-wake cycle for you. This hormone is not secreted until it’s dark before your eyes (normally gets you to sleep).
What do these electronics do, are they release this blue light continuously, faking your brain as well as the melatonin hormone that it’s daylight, due to which the secretion doesn’t happen properly ultimately disturbing your sleep cycle. So, it is always recommended to switch off all the electronics before going to bed (and read paperback books).
Sleep in Pitch Black
What does this mean is, to create such an environment in your room that you even can’t see your hands.
In simple words, lower the brightness of your room so that melatonin secrets properly and you get proper sleep time and good quality of sleep. But be sure that there is proper ventilation for the air so that you don’t suffocate.
Watch out for your Caffeine intake
It is an amongst the most important tips for sleep advised all over the world that you should always limit your caffeine intake. Caffeine promotes alertness which is contrary to what it requires to have a good quality sleep. Caffeine acts as an “adrenaline receptor antagonist”. Adrenaline is a substance, just like melatonin, that promotes sleepiness.
Caffeine blocks all the adrenaline receptors to keep you from feeling sleepy, that isn’t good for what we are talking about right now. We all know the sources of caffeine right – tea leaves and coffee. Amazingly, the stats show that coffee accounts for 54% of caffeine consumption in the world. Tea accounts for another 43%.
Caffeine can be a disruptive effect on your sleep. The most obvious effect of the stimulant is that it makes hard for you to fall asleep. There’s one study through which it’s also found that caffeine can delay the timing of your body clock. Researches show that consuming coffee 6 hours before bedtime reduces the total sleep time by 1 hour, which is quite a considerable time. So, it is recommended for you all to have a watch over your caffeine intake and control it. Try following all tips for sleep given above to have a GOOD NIGHT SLEEP.