Trouble Sleeping? Try These Proven Tips

Image

It isn’t only Faithless that struggles to get a good night’s sleep. As it turns out, situational insomnia is something of a current trend. More people than you can care to imagine believe they don’t get enough kip, and it’s down to sleeping habits. Some wake up in the middle of the night, whereas others can’t doze off until it’s too late. Whatever the reason, it affects lots of daily on a nightly basis.

If you’re one of them, it’s clear that change is in order. After all, no one can go the rest of their life without seven to nine hours a night. Thankfully, getting those 40 winks is a science, and the boffins in the lab have it down to a fine art.

Below are the proven and science-based techniques which help deal with sleep deprivation.

Increase Exposure To Light

The idea of exposing the body to light to fall asleep sounds counterproductive. Indeed, most people would assume that a darker setting would be a more effective method. However, the human body works in weird and wonderful ways, which is why this trick is helpful. In simple terms, everyone has a body clock that dictates when we feel alert and sleepy. During the day, you need the feeling of alertness to be very high as this affects your sleeping patterns. The light boosts circadian rhythm, keeping it fit and healthy. By the time bedtime rolls around, your eyes won’t be able to stay open as the feeling of sleepiness takes over.

Image

But Reduce Blue Light

What on God's green earth is blue light? Isn’t it what detectives use to scan a crime scene? Yes, but it’s also the glow that electronic devices emit in buckets. And, the odds are that your bedroom is full of electronics like a TV, tablet and mobile phone. What happens is the blue light affects your circadian rhythm again, but this time in a negative way. At night, it tricks the body into thinking that it is still daytime, and prevents you from drifting into a deep sleep. It does it by lowering melatonin levels; the hormone the body produces to induce sleep. Electronic devices are probably one of the reasons your sleep is fractured, so it’s vital to keep it to a minimum. Try avoiding your phone and tablet one hour before going to sleep, or removing them from the bedroom altogether.

Avoid Caffeine

In all honesty, it’s a good idea to give this drug a wide berth from dusk till dawn because it’s very powerful. Of course, that is easy to say than do, what with morning beverages and popular soft drinks. But, if you are going to consume it, don’t do it at night before you go to bed. This is such an obvious trick, yet it’s one so many people fall foul of on a daily basis. Yes, a cup of tea, coffee or hot chocolate seems like a good way to finish the night, but it plays havoc under the hood. Because caffeine is a stimulant, it enhances your focus and increases energy levels. There is nothing wrong with this at three o’clock in the afternoon when you’re flagging at work. However, it’s counterproductive when you’re trying to sleep.

Image

Get Comfy

Yep, scientists believe that the environment in which you lay your head has links to a good night’s sleep. Okay, so this appears to be stating the obvious once again. Still, far too many people ignore the signs or are too lazy to change. Take your bed as an example. Because a mattress is expensive, it can take an age to find a replacement. Indeed, the majority of people would rather suffer a spring in the back than fork out a fortune. Obviously, a lumpy or worn mattress isn’t comfy and won’t help you fall to sleep. The same goes for the bed accessories. Everything from a pillow to bed sheets and a cover impacts your comfort, so they need be of the highest quality. The good news is that suppliers have all the things you need, such as the Plumeria Bay down bedding range. But, before you buy anything, give it a test drive to make sure it is the right fit. There is nothing wrong with trying before you buy. In fact, it’s the only way to ensure a high level of comfort.

Image

Nap Sensibly

For a pastime which most people would class as their favorite, today’s society knows very little about napping. Let’s start with the main concern: no, it isn’t wrong. Napping during the day is a scientific way to catch up on lost sleep. As long as you go to bed at the same time and keep the routine, it’s a powerful tool. However, there is no need to nap for one to two hours because that is too long. Power napping, as it is known, is all about avoiding the REM sleep cycle as this is when the feeling of drowsiness gets more pronounced. To prevent slipping into REM during the day, you should only nap for up to thirty minutes. This is enough time to refresh the body and keep you alert until bedtime. There is no need to stop napping altogether – just shorten the length.

Pop A Pill

In a bid to fall asleep faster, the idea of popping a pill might appear tempting. And, it should do because there are medications which are healthy and effective. Sleeping pills don’t fit the bill, but melatonin supplements do. As you already know, this is the hormone that encourages sleep and affects everything from the speed of sleep to the length. Quite simply, it’s the answer to all of your prayers and comes in easy to swallow pill form. Research suggests that not only do people improve their sleep patterns, but they also don’t suffer from side-effects. If you use them in conjunction with other natural supplements, your insomnia should disappear.

Just make sure to read the bottle or consult your doctor before you knock one back. You can never be too sure with medications.