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How to sleep better

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If you are not able to sleep better, that will have a negative impact on your daily life. It directly affects your mental and physical health and the quality of your life. Sometimes, it may feel that sleeping better is an impossible thing for you. However, there are ways which can help you to increase the possibility of a better sleep. Let's find out more about that.

Keep in sync with your cycle

For having a completely natural and awesome sleep experience, you will need to keep in sync with your body's natural sleep-wake cycle. Many people who have problem in sleeping suffer from sleep issues because of lack of sync in their sleep-wake cycle. It is also known as circadian rhythm. If you want to sleep better, you will have to take care of this rhythm. Keep a regular sleep-wake schedule and you will find yourself more refreshed and energised in the morning.

To do that, you will have to go to sleep and get up at the same time every day. This is important to set your body's internal clock. It will help you to optimise the quality of your sleep. To choose the right time to sleep, listen to your body and go to bed when you normally feel tired. If you get enough sleep, you should be able to wake up naturally without an alarm.

Avoid sleeping in. If during the weekends you sleeping for longer duration and as a result of that your sleep schedule differs, you will have sleep problems. Some people even experience jetlag like symptoms. If you slept late and you need to make up for that, instead of sleeping in for a longer duration, you can get up at the same time and then go for a daytime nap. When you do that, it will not disturb your natural sleep-wake rhythm.

While taking a nap, you should be very careful because otherwise it will create sleep problems. If you find it difficult to fall asleep or stay asleep at night, irregular napping can cause problems. You should limit your naps to 15 to 20 minutes during the early afternoon period.

Some people get sleepy after dinner but if it is way before your bedtime, you should fight your drowsiness and get out of the bed. You can do something that is mildly stimulating. You should not sleep way before your bedtime because if you do that it is possible that you will wake up later in the night and then have problem getting back to sleep.

Control light exposure

It is very important for you to control the exposure to light to have a good night's sleep. Melatonin is a naturally occurring hormone and exposure to light directly impacts it. Melatonin is necessary for regulating your sleep-wake cycle. If it is dark, your brain will secret more melatonin and as a result you will feel sleepy. If there is more light, there will be less secretion of melatonin and as a result of that you'll be more alert.

You should expose yourself to bright sunlight in the morning. The light will help you to wake up better. You can have your tea or coffee outside where you get some sunshine. If it is possible, also try to have your breakfast outside only so that you are more exposed to light. Spend more time outside during daylight if it is possible for you. Allow as much natural light into your home or workspace as possible.

References

1. Swanwick Sleep – Quality Sleep Products
2. Healthy Sleep
3. Brain Basics: Understanding Sleep