We all know that getting enough sleep at night is very important for better health and fitness. Again, our body clock tells the brain to release melatonin and promote sleepiness at night. Further, science says circadian rhythm controls the different cycles of the body, including the sleep-wake cycle. In addition, with the proper release of melatonin and other ‘feel-good’ hormones with the help of the biological clock, people live a quality lifestyle.
However, even after knowing the health and wellness benefits of sound shut-eye, millions of people struggle with sleep problems. Experts say sleep-deprived people can easily get sound slumber with healthy daily habits and sleep patterns. A recent survey reported that more than half of the population in the world is dealing with different types of sleep problems. Different factors lead to severe sleepless nights in their lives. From severe stress, signs to other environmental factors contribute to chronic insomnia in individuals.
Studies say we all need 7-8 hours of sleep at night to live a quality lifestyle. Lack of proper sleep is linked to a number of health risks. For example, high blood pressure, obesity, diabetes and other physical and mental health risks associated with sleep problems.
In fact, a poor sleep cycle leads to impairment in cognitive functioning and increases the risk of psychological disorders too.
Here we will discuss 10 simple ways to counter sleep loss and insomnia symptoms:
- In the first place, you need to follow a fixed sleep routine, i.e. going to bed and waking up at a fixed time can help you get sound sleep. In addition, it allows the brain to release the sleep hormone easily too.
- Spend time in the daylight, it helps the body and brain to produce feel-good hormones and sleep hormones too. People who spend 3-4 hours more in the daylight have better levels of serotonin, dopamine, melatonin and endorphins. Therefore, visit outdoors to increase the levels of the sleep hormone and get sufficient hours of sleep at night.
- Eat your meals on time and try to avoid junk and fatty foods in your daily routine. Eating the right foods on time can help you get sufficient hours of sleep by releasing a calming effect. Avoid such foods that ruin your body clock’s functioning.
- Try to avoid daytime naps, they cause a delay in the release of melatonin at night. Again, naps are good for performance in the day, but they can kill your sleep-wake cycle. In addition, try to get 7-8 hours of sleep at night for better productivity and avoid naps in the day.
- Exercising in the day can help you control stress signs and promote sleepiness. Therefore, spend some time doing the workouts and focus on healthy lifestyle choices. Further, do not exercise in the late evening; you will experience delays in the sleep cycle.
- Try to eliminate the stress triggers in your life. Focus on calming exercises and sessions to handle stress signs for better shut-eye at night. Talk to your friends and loved ones for reducing stress signs easily.
- Take a hot shower before bedtime for improving your sleep cycle. Further, if you are living in hot areas, you can try a cold shower too to decrease the temperature of your body for better sleep.
- Set the bedroom temperature between 67 to 73 degrees for better sleep. Our body needs a cool and dark bedroom environment for better sleep at night.
- Read a book and avoid blue screens in the bedroom to get sound sleep at night.
- Do not drink too much caffeine and alcohol, both cause sleep problems by reducing the melatonin levels.
Again, these hacks can help you live a quality lifestyle and manage sleep deprivation in life easily and quickly.
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