Sleep is an essential part of your daily life and governs many healing pathways. During sleep, your body undergoes cellular recovery, regeneration and heals muscular damage. Prolonged lack of sleep can alter the sleep cycle and affect your healing process up to a great extent. Also, it might predispose you to mental health issues like anxiety, depression, and mood disorders.
You can improve your sleep with some practical and easy tricks. Try to modify your sleep environment and make it cooler, darker, and quieter. Here are the top tips that might help you sail through the insomnia menace with ease.
1. Enhance Bright Light Exposure
Did you know that your body releases sleep hormones in response to the different frequencies of light? If your exposure to bright light is more during the day, you are more likely to sleep better. The body's natural biological clock, I.e., circadian rhythm, maintains the production of melatonin. As the exposure to light enhances, your circadian rhythm strengthens and ensures a healthy sleep.
Research suggests that moving out during the day and walking under the sun increased the insomnia recovery rate up to a great extent. Hence, you need to start with adequate daytime exposure to relieve insomnia and related issues.
2. Try Herbal Remedies
There's no doubt that herbal remedies induce holistic well-being. But did you know that herbal therapy can enhance your sleep routine and reduce the chances of mental disorders? You can try herbs like lavender, chamomile, and peppermint to boost your sleep cycle. Also, get your hands on the CBD tincture for sleep and use it before bedtime for better sleep.
Cannabidiol interacts with brain receptors like cannabinoid and serotonergic receptors to boost mood, sleep and curb inflammation. Make sure to start your day with a cup of herbal tea to nourish the vital organs and enhance sleep.
3. Limit Caffeine Intake
One of the quick and common ways to tackle daytime sleepiness is drinking a cup of strong coffee. While caffeine keeps you going throughout the day, it can alter the release of sleep hormones at night. Also, coffee contains many constituents like caffeine, tannin, fixed oil, and other chemicals that affect your sleep routine.
If you're experiencing sleep issues, you must reduce your caffeine intake during the daytime. This is because caffeine stays in your system for around 6 to 8 hours. Try to limit your caffeine intake to 3 to 4 PM for a restful bedtime routine.
4. Maintain Proper Sleep Routine
Do you tend to sleep at irregular hours and don't have a fixed sleep routine these days? If yes, then you must try and sleep at a fixed time daily. Consistency in terms of sleep time and duration is crucial to maintaining a refreshing bedtime routine. Also, try not to take an afternoon nap as it interferes with your night sleep routine. An irregular sleep cycle affects the production of melatonin and might predispose you to insomniac states.
5. Do Some Physical Activity
Regular exercise enables you to stay active, calm, and productive throughout the day. If you're experiencing sleep issues, you might want to move a bit and do some physical activity. You must try to finish the strenuous exercise at least 3 to 4 hours before hitting the bed. That way, you experience a sudden surge in energy levels right after the workout sessions.
It increases the release of sleep hormones like melatonin and rectifies the issues in your sleep cycle. Some diverse exercises like yoga or tai-chi might curb the monotony and induce relaxation in the long run.
6. Modify Your Sleep Surroundings
Did you know that the ideal sleep environment is essential to ensure a consistent and refreshing sleep? Sleep surroundings play a significant role in ensuring a stable circadian rhythm and adequate recovery. You must ensure that the environment is dark and reduce the exposure to blue light. Also, try to follow a 30 to 60-minute wind-down period to stabilize the sleep cycle and manage mental health issues. You might use an eye mask or a comfortable sleep pillow to improve the sleep routine as well.
7. Take A Relaxing Shower
Another trick that can improvise the sleep cycle and rejuvenate your mind is a relaxing bath routine. You can take a refreshing shower using a sleep-enhancing shower gel to induce better sleep. Also, try to replace the cold shower with lukewarm water to calm your mind down. If you don't feel like taking a shower, you can just wash your feet with hot water to relieve stress. Some bath bombs containing herbal extracts like lavender and chamomile are great for your sleep, mood, and emotions. Don't forget to take a bath right before you hit the bed and get mental stress off your chest.
Health is a state of physical wellbeing and mental pathways that govern the equilibrium of your vital organs. One of the most crucial parts of health that ensure long-term wellness is sleep and proper rest. If you’re experiencing sleep issues, then you might want to follow a few tips and tricks. Start with following a definite sleep cycle and try not to sleep during the daytime. Also, you can include herbal extracts and hot showers in your pre-sleep routine. Don't forget to do some physical activity and modify your sleep environment to counter the sleep issues.