Medical articles are always describing sleep as fundamental to our health – basically, the thing that keeps your mind sane, the immune system works, and the very thing that facilitates inspiration. So we know that aside from diet and exercise, we need a consistent sleeping pattern to keep all aspects of our bodies and minds properly balanced; however, the number of people who suffer from sleeping disorders is constantly rising, and the effects are wide and severe.
So to avoid the headaches, stress, fatigue, and other ailments caused by a lack of sleep, we’ve compiled 8 simple methods to help you fall asleep much easier, and sleep through the night.
1)Increase Bright Light Exposure During The Day
The body has its own way of keeping time, and it’s called the circadian rhythm. When the bio-clock is in tune, processes such as falling asleep happen at a specific time, and when you’re awake, the brain, body, and hormones all function in a way that keeps you alert. However, when this system is out of whack; such as when we change our pattern or start drinking too much and stop sleeping every night, everything from your brain to your joints suffers in the process.
2) Try to Sleep and Wake at Consistent Times
The body’s natural clock has to be aligned with a consistent routine, and this means sleeping when it gets dark and rising with the sun. Staying consistent with your sleeping pattern means that sleep quality improves over time, and the overall time it takes to fall asleep is reduced significantly. Form a habit of sleeping and waking at the same time every day, and after a few weeks, you won’t need an alarm to wake you up.
3) Take a CBD Supplement
CBD can improve sleep quality by engaging the endocannabinoid system and assisting with the release of sleep hormones that communicate to the brain that it’s time to sleep or wake.CBD also reduces anxiety levels and induces relaxation, both of which encourage sleep. Taking a supplement a day can improve sleep quality – but also looking at other hormones like melatonin can help prevent sleeplessness. When melatonin levels drop, sleep quality is reduced and energy levels drop sharply during the day. Taking a supplement an hour before going to bed has been shown to improve sleep.
4) Avoid alcohol, cigarettes, and heavy meals in the evening.
Alcohol might cause you to feel sleepy but it doesn’t actually help you sleep. Once alcohol levels start to drop, your body will slip out of a deep-sleep state and onto REM (rapid eye movement) state, which then leads to wakefulness. Cigarettes should be avoided for tons of reasons, such as reducing blood oxygen levels, causing anxiety, and damaging the respiratory tract.
Eating heavy meals late in the evening may also interfere with sleep and the amount of melatonin and HGH in the blood.
5) Get natural sunlight
20 or 30 minutes of sunshine every day will do you a world of good. The best times are in the mornings before 10 a.m. and after 5 p.m. when the sun’s cooled off a bit. Keep away from bright screens before bed.
6) Get on a regular schedule
One of the things that might make it difficult to establish consistent sleeping times is if you don’t have a regular daily schedule. Use apps on your phone to plan your day and use reminders to keep you on track.
7) Ditch the 8-hours
If sleeping 8 hours just doesn’t work for you, then perhaps a four-hour session will do the trick. There is some evidence supporting the idea of taking naps during the day, or sleeping for a few hours at night. If your workplace allows for short naps in the afternoons, then go for it.
8) Write down your thoughts
Just in case your lack of sleep comes from having a hectic schedule and a head full of to-dos, then according to this article from Psychology Today, making lists and noting down your thoughts can help calm you down by organizing muddled thoughts into a clear plan. This process provides a more constructive way of thinking, which in turn alleviates anxiety.
And finally…
One of the ways you can keep the circadian rhythm balanced is by exposing your body to sufficient natural light during the day and then sleeping in total darkness. This will tell your brain when it’s time to wake and when it’s time to sleep; and as a result, your daytime energy levels will increase, as will the quality of your sleep. Find ways to spend time outside during the day, like eating lunch outside, or taking a short walk.
Cover Image credits: Photo by bruce mars from Pexels