Are you struggling to get a good night's sleep? You're not alone. In fact, it's estimated that around half of British adults and a third of American adults grapple with the challenge of getting enough good-quality sleep each night to feel rejuvenated and revitalised the next day. A survey from Mental Health UK found that one in five adults isn't getting enough sleep at all.
Poor sleep can profoundly affect your life, disrupting your ability to function properly every day. It affects your hunger signals, digestion, cognitive performance, and energy levels. By finding ways to improve your sleep quality, you can lead a healthier, happier life.
Sleep Routine
Establishing a sleep routine is one of the most effective ways to signal to your body that it's time for bed. Whether you incorporate specific activities to ease into your nighttime routine or maintain a consistent bedtime and wake-up time, the power is in your hands.
A good place to start is by looking into the circadian rhythm. This is your body's natural wake-sleep cycle. Circadian rhythm is a 24-hour internal clock that regulates your levels of alertness and sleep by responding artificially to light changes in the environment. If your rhythm is out of sync, you need to reset it by introducing constant sleep times, getting sunlight exposure during the day, restricting stimulants the hours before your bedtime, and experimenting with your sleep schedule by changing it by 10 or 15 minutes to complete full sleep cycles you need each night. Typically, you need between 4 to 6 sleep cycles that last from 60 to 90 minutes each.
Use Relaxing Products to Help You Sleep
Creating a relaxing bedtime routine can induce you to use products that help you drift off naturally. You might find melatonin enables you to sleep, or lavender or chamomile helps you unwind after the day and feel more relaxed. Or products like CBD and fast-acting Delta 9 THC gummies could be preferable and more effective for you.
Review Your Sleep Environment
Your sleep environment can play a massive part in how well you sleep each night. It might be too noisy or even too quiet for you to sleep properly, but there could also be too much light, your bedroom might be too messy, your mattress not comfortable enough, etc. Multiple variables in your bedroom can impact your sleep quality, and changing them up can help you find the right environment for a better night's sleep.
Exercise
While vigorous exercise too close to bedtime isn't always recommended for most people, gentle exercises like yoga or swimming can be beneficial in the hours leading up to bedtime to help you relax and unwind. Exercising generally in your day, however, can help you burn off energy and improve health, which in turn can help you sleep better each night as part of a lifestyle overhaul that focuses on improving your health.
Sleep can be elusive for many people, either frequently or infrequently, and knowing how to change this to help you get enough restful good quality each night can allow you to improve your life mental health and simply feel better each day.
Image source: https://www.pexels.com/photo/photo-of-sleeping-man-3771069/
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