How To Get Perfect Sleep


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It isn’t exactly simple to get perfect sleep every night. If that was the case, then you’d never hear anyone constantly talking about how they had a rough night. However, does that mean that it isn’t possible to crack the sleep code? Do we always need to deal with sleep deprivation? Is there anything that can be done?

Thankfully, there are many small steps that you can take. If you want to enjoy better sleep and become healthier, then be sure to follow the next 7 tips. 

1. Significantly reduce blue light exposure before bed time

All electronic devices emit blue light and even the light we use in offices and homes also emit this blue light. Our bodies read this as daylight which sends signals to our bodies that it is still day time and to stay awake. This is fine when it is mid day and you’re trying your best to keep focused and work. However, at night, this prevents your body from producing melatonin which is necessary for you to get ready to sleep. 

2. Get your internal clock ready for Daylight Saving

Next, your boy needs to adjust to Daylight Saving time. So, you should plan for this by going in your bed about 15 minutes earlier than usual. Even though your phone or computer would update to this automatically, your body will take a bit of time o adjust. 

3. Make your room cooler so that you can get sleepy

Whatever your particular preferences for bedroom temperature, according to science, it indicates that the best room temperature for sleep is 18 degrees Celcius or 65 degrees Fahrenheit. Your body naturally reduces its temperature for sleep, so when you have a cool room, this can help you to fall asleep faster and easier. Some mattresses can be quite warm causing night sweats and sleep disturbance. Find out which toppers can fix an existing mattress without having to buy a new mattress.

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4. Don’t have snacks or meals late at night

If you tend to eat late at night, this negatively affects your sleep since it causes your internal clock to get confused. Basically, at night, your brain sees that the sun has gone down and gets your body ready for sleep. However, if at night you engage your digestive system, this disrupts the other clock that is helping you get ready for sleep. 

5. Don’t consume caffeine in the afternoon

Caffeine’s half life is approximately 5 – 7 hours. So, if you drink coffee around 3 pm, then only about half of the caffeine would be used up by your system by 8 pm. This would likely make you have problems falling asleep. So, you should avoid the caffeine in the afternoon and not just coffee alone. Tea, soft drinks, chocolate etc all contain caffeine that can interrupt your sleep. 

6. Don’t have a nightcap

Even though having a nightcap can make you feel sleep, it will negatively impact the quality of your sleep. Basically, alcohol increases your resting heart rate and interferes with your circadian rhythm. So, you should give your body about 3 hours to work out the alcohol from your system and hydrating can help as well. 

7. Use music to relax

When you listen to music, this can help your body to rest and even digest. So, if you have issues sleeping, create a relaxing playlist with songs you enjoy. You can even use the Oura App which has a Moment feature which can help you be more aware of your body.

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Abhay Singh

Abhay Singh is a seasoned digital marketing expert with over 7 years of experience in crafting effective marketing strategies and executing successful campaigns. He excels in SEO, social media, and PPC advertising.