Many of us occasionally have trouble sleeping due to temporary interruptions to our normal routine. However, if you constantly find yourself struggling to fall asleep and wake up feeling exhausted and sluggish the next day, you may be suffering from a sleep disorder. Sleep disorders can take a serious toll on your mental and physical health. Ignoring these problems can cause memory loss, mood disorders, reduced quality of life, and may add to your risk for hypertension, obesity, diabetes, heart attack, and stroke. Quality sleep is not a luxury, it is a necessity. Here are five secrets that may help you get quality sleep:
1. LIMIT SCREEN TIME
Put all electronic devices away at least 30 minutes before bedtime. No matter how tempting it is to mindlessly scroll through social media before going to bed, don't. The blue light emitted by your gadget's screen can suppress the secretion of melatonin, the hormone that controls your sleep patterns.
2. LIMIT CAFFEINE INTAKE
Drinking coffee or any caffeinated beverage in the late afternoon or evening can negatively affect your sleep because caffeine stimulates your nervous system and may stop your body from naturally relaxing at night. It is recommended to avoid consuming caffeine for a minimum of six hours before bed.
3. DARKEN YOUR ROOM
Quality sleep hinges on having a cozy, cool, dark space to rest. Whether you work night shifts and need to sleep during the day or want to block glare from nearby street lights at night, blackout curtains may be the perfect solution to significantly darken your room. Should you go for blackout window film or blackout curtains?
4. DEVELOP A SLEEP ROUTINE
Have a relaxing routine before bedtime. Try playing soft music, reading a good book, taking a bath, diffusing soothing essential oils, meditating, or drinking warm tea. Any activity that puts you in a state of calm should be considered valuable, as it will help you transition to sleep more easily. Here are the top 4 natural insomnia remedies.
5. KEEP A CONSISTENT SLEEP SCHEDULE
Having a fixed wake up time, even on weekends, can help you fall asleep more easily. The reason being? Maintaining a set schedule keeps your body's internal clock timed and in rhythm.
