Work stress can affect our sleeping patterns and consistency. Family responsibilities, creative pursuits, illnesses can also disturb normal sleep. Inadequate sleep gets often linked with ailments like diabetes, heart disease, and obesity.
While sleep disorders affect women more than men, most people can enjoy better naptime by adopting certain habits. Here are some pertinent tips to help you get better sleep at night and thus improve your day and daily productivity.
Take Nature-Approved Herbs And Supplements.
Herbs help you unwind, destress and relax, and help you enjoy a restful sleep. Herbs like Lavender, Chamomile, Holy Basil, and Ashwagandha have sedative and calming properties. They ease your mind and body into a restful sleep. Tea-sip these herbs or apply their essential oils topically to get their sleep-inducing effects.
Alternatively, you can take Kratom herbal medicine. It has a calming effect on the body and mind and regulates the sleep cycle. Start with Red Maeng Da Kratom, the most effective strain to combat insomnia. You can consume it in powder form and capsules. Field professionals should aim to buy best kratom products to fight back work-related insomnia.
Limit Caffeine Intake After Lunch.
While hot beverages like tea and coffee help you stay alert, taking an extra cup post-lunch could affect your natural sleep hours. An energy drink may affect your regular sleep pattern too. Although the stimulatory effects of caffeine last for a few hours, excessive caffeine intake can leave you with disastrous results like poor concentration, constipation, heartburn, diarrhea, and anxiety.
Substitute caffeine with water or post-meal alternatives like nutritious fruits. Or take a quick walk to increase your alertness levels and reduce insomnia levels.
Lack of exercise may cause insomnia. It causes higher levels of daytime fatigue and sleepiness. Active daytime activity helps to reduce some stress hormones that keep us awake at night. Regular exercise promotes deeper sleep by realigning your internal body clock.
Spend 30 minutes of your day doing moderate aerobic exercise. It will create a difference in sleep quality. Active yoga or powerlifting can also contribute to better sleep.
Follow A Sleep Schedule.
Set aside eight hours of sleep a day and stick to it, even on weekends. Follow a sleep timetable every day to get your body in rhythm. This will allow the body to get into a routine and make it easier for you to fall asleep at night and wake up refreshed the next day.
If you fail to get asleep in 15-20 minutes, consider doing something relaxing, such as book-reading or listening to soft music. Put aromatic candles and some greenery in your bedroom to stimulate your sleep-inducing nerves. Take a walk in your bedroom for a few minutes, or plan your thoughts for the next day for sleep to set in.
Create A Sleep-Promoting Environment.
A quiet and dark room is ideal for sleep. A ceiling fan or earplugs helps create a relaxed environment by masking the disturbing sounds that may affect sleep. Switch off your texting gadgets at night to help you get catnap. Limit prolonged use of light-emitting screens before bedtime.
Use room-darkening shades or other sleep uplifting devices to create a sleep-ambient environment. Keep your pets in their room to avoid any night nudging. Take a bath, or use other relaxing techniques like lavender aromatherapy to promote better sleep. Your bedroom colors can also affect the amount of sleep. Choose colors that promote calmness and relaxation.
Pay Attention To Your Pre-Nap Diet.
Your dietary practices can influence your sleep. Spicy and fatty foods are tough for digestion than lighter food items, like fruits and whole grains. Indigestion prior to bedtime makes it challenging for your body to drift off to sleep.
Snack wisely before bed. Avoid going off to bed with a stuffed belly. A noisy stomach can keep you awake. Drink less water before bedtime to avoid rushing to the toilet at night. Alcohol-lovers should drink in moderation and not drink too close to nap time. Limit your sugar throughout the day to get quality sleep at night.
Check Your Medications.
Prescription drugs and OTC medications can interfere with your natural sleep. Some drugs used to treat high blood pressure or asthma can cause insomnia. Caffeine and other stimulants in medicines make sleeping difficult and can cause insomnia.
Talk to your medical service provider about the influence of medication on sleeplessness. Your doctor can adjust your dosage or modify your treatment to reduce insomnia occurrence.
Nearly everyone suffers from an occasional sleepless night. If you find trouble in getting regular sleep, contact your doctor immediately.
Limit your daytime naps, as they can interfere with your night’s sleep. Late-night workers should preferably nap late in the day to make up for night sleep loss. Developing a bedtime ritual will prepare your body and mind for healthy sleep.