Health Fitness Revolution • Top 10 Ways to Sleep Better

In today’s bustling modern society, we often neglect one of the most important aspects of a healthy life – sleep. We choose to stay up late working or watching TV without understanding the short-term and long-term consequences of lack of sleep. Even when we get enough sleep, it is often irregular, and in this case, it can disrupt our body’s natural biological functions. We often put off sleep because its immediate benefits are not always obvious.

However, the benefits of sleep are well documented and research continues to highlight its importance. It increases productivity and is a major factor for both physical and mental health. Consistent, regulated sleep patterns are essential for a healthy lifestyle and should be a priority for all people, regardless of age.

Here are our ten easy ways to continuously improve your sleep patterns!

• Stick to a sleep schedule: Although it can be difficult to follow a strict sleep schedule, the benefits are worth your efforts. The sleep schedule promotes a strong circadian rhythm, which regulates the timing of vital biological processes. throw your circadian rhythm Can contribute to mental disorders like depression as well as physical disorders like weight gain and diabetes.

• Maximize Light Exposure: Our circadian rhythm is naturally linked to the 24-hour solar day. Exposure to sunlight during the day activates your circadian rhythm signals to your brain Producing certain hormones at specific times. This provides energy to the body and also improves the quality of night sleep. Take time to get some fresh air whenever possible to stay refreshed throughout the day.

• Reduce blue light exposure at night: Our main source of blue light exposure comes from our laptops and smartphones. Our exposure to sleep at night before bed can suppress melatonin production, affecting our circadian rhythm and sleep patterns. studies This phenomenon has been linked to an increased risk of weight gain, depression, cardiovascular problems and other disorders. The best thing you can do for yourself is to stay away from screens at least an hour before bed.

• Limit naps to specific times: Naps are a popular option to refresh after a particularly long morning, especially among college students. Studies have shown that short naps of 10-20 minutes have benefits, but longer naps can have negative effects on sleep. long nap It can make you feel sluggish, reduce your productivity, and even disrupt your circadian rhythm, potentially contributing to adverse long-term health problems. Take short and early naps during the day to prevent disruption of the nighttime sleep cycle.

• Avoid caffeine at the end of the day: The majority of the US population consumes caffeine on a daily basis. Caffeine helps many of us get through the day without a significant decline in performance. However, our body can take from anywhere It takes 6-10 hours to process caffeine, This means that caffeine consumption later in the day can significantly reduce sleep quality by disrupting the natural cycle. If you’re craving a cup of coffee at night, try switching to decaffeinated coffee for better sleep.

• No liquids before sleeping: Waking up in the middle of the night to go to the bathroom can be extremely annoying, but it also interferes with your natural sleep patterns. To prevent this from happening, avoid drinking anything two hours before bed. This gives your body time to process the earlier fluids and helps ensure that you have uninterrupted sleep throughout the night.

• Bathing at night: Many people enjoy taking a shower in the morning to wake themselves up before the day ahead, but Taking a bath at night can actually improve sleep quality, Your body temperature increases during and after bathing, signaling your brain that it’s time to sleep. If you don’t want to take a full bath at night, just bathing your feet Hot water has been shown to have a similar effect.

• Avoid alcoholic beverages: Studies strongly suggest that Liquor Inhibits the production of melatonin, which is directly responsible for maintaining our nighttime circadian rhythm. While alcohol may allow you to fall asleep faster, it suppresses REM sleep And disrupts cycle time. This significantly reduces the quality of sleep and can lead to problems with daytime sleepiness.

• Exercise regularly: Exercise has long been known as one of the best ways to improve physical health and sleep. Exercise also increases mental health levels through the release of hormones and has been shown to reduce the effects of insomnia, In adults without insomnia, a Study It was found that exercise almost halved the time it took to fall asleep and increased sleep duration by an average of 42 minutes. However, avoid exercising near bedtime, as it can induce hormones that create restlessness and alertness.

• See a doctor about regular insomnia: If you often have trouble sleeping, consulting a doctor may be your best option. Regular insomnia can be a sign of many other disorders like acid reflux or depression. If you are taking any medication, your doctor may also advise you to change your medication. It is normal to have trouble sleeping occasionally, but being careful can never harm you.