Tips On How To Get The Right Amount Of Sleep

14th July , 2022

To be healthy, most people are aware that they must eat well and exercise regularly. What about sleep, though? We sleep about a third of our lives, and sleep is critical for good health. However, many of us have trouble sleeping. Four out of five people say they have sleep problems at least once a week and are exhausted when they wake up. 

At some point in our lives, we’ve all had a bad night’s sleep. Apart from feeling irritable or under par the next day, a single restless night isn’t a big deal. Long-term sleep deprivation, on the other hand, can have far more serious consequences, including an increased risk of coronary heart disease, stroke, diabetes, obesity, and Alzheimer’s disease. So, how do you improve your sleeping skills? To find out, grab a pillow, curl up, and keep reading.

 

Purchase a quality mattress and pillows.

Are you sleeping well in places other than your own bed? Maybe it’s time for a change. Poor sleep quality can be caused by uncomfortable bedding. A comfortable mattress in Dubai improves your chances of getting a good night’s sleep.

 

The following are all signs that you should get a new bed and mattress as soon as possible:

  • A lumpy, worn-out mattress
  • A stiff back when you wake up
  • At night, you toss and turn more than usual.

 

Before you Go to Bed, Dim the Lights

Bright light exposure right before bedtime may reduce your chances of getting quality — and quantity — sleep. Melatonin, the hormone that influences your circadian rhythms and tells your body it’s night-night time, is suppressed by light.

If you don’t want to spend hours in the dark, find a happy medium by dimming the lights as bedtime approaches.

 

Switch Off All Screens

Artificial light from screens can interfere with your body’s sleep preparations by stimulating daytime hormones. Turn off TVs, phones, and computers at least an hour before bedtime to reduce your exposure.

Consider investing in a pair of blue-light-blocking glasses if you can’t get away from blue lights before bedtime.

Don’t want to give up late-night TV because you can’t sleep? At the very least, reduce the brightness of the screen, either manually or with the help of automated programs.

 

Reduce Distracting Noises

Some external noises are beyond your control, such as a busy street or a barking dog next door. A bedside fan, a white noise machine, or other sleep-inducing sounds can be used to mask them.

 

Keep it Cool and Dark

A cool, dark bedroom environment aids in restful sleep. Set the temperature in your bedroom to between 60 and 75 degrees Fahrenheit. Experiment with different temperatures to see what works best for you.

To block out light, use heavy curtains, blackout shades, or an eye mask. Charge your phone and laptop outside of your bedroom — even a small amount of light from a charging device can cause sleep disruption.

 

Maintain a Routine

Even on weekends, try to stick to the same sleep-wake schedule. If your alarm goes off at 6 a.m., you should get up. Set it for the same time on Saturday and Sunday as it is Monday through Friday. The early alarm may make you groan, but it will help you sleep better.

 

Exercise

Moderate aerobic activity can help you get more and better sleep. Exercising at least three hours before bedtime will give your body enough time to relax before you go to sleep.

 

Limit caffeine intake.

When you’re tired after a bad night’s sleep, it’s tempting to reach for a cup of coffee, but caffeine can make it difficult to fall asleep at night, creating a vicious cycle.

According to studies, people who consume more caffeine spend less time sleeping and do not sleep as well as those who do not. Having trouble quitting cold turkey? Caffeine should be consumed earlier in the day so that it is out of your system by bedtime.

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