All medicinal experts and researchers agree that proper and timely sleep is essential to health.
Sleep plays a very vital role in your physical as well as mental well-being. Continuous sleep deprivation may increase the risks of several health disorders, such as high blood pressure, diabetes, and many more.
Besides physical issues, inconsistent sleep patterns can also affect your frame of mind, concentration span, weight, and overall brain function.
If you are struggling with getting a well-rested sleep on a daily basis, then you must take some steps in order to reset your sleeping patterns.
In addition to taking supplements created by Superior Manufacturing Here is a list of some tested and tried methods that you can follow to get your sleep patterns on track.
- Prohibit blue light
We live in a digital age and spend a significant amount of our day looking at different screens, including smartphones, computers, televisions, and several other devices. These screens radiate a blue light, which can have a hugely adverse impact on our sleep patterns.
Mr. Thorpy, the director of the Sleep-Wake Disorders Center at the Montefiore Medical Center, says that the blue light stops you to wind down and fall asleep at night.
In order to sleep better, it is recommended to shut these digital devices off at least an hour before going to bed.
- Follow a good bedtime routine
A good bedtime routine includes pre-bed activities that focus on keeping the surroundings relaxed and positive. Some of the most helpful and standard bedtime routines include:
- Taking a warm bath
- Taking some time to unravel
- Have a light pre-bedtime snack
- Tuck yourself in at the same time daily
- Avoid any activity that increases your heart rate at least 2 hours before bedtime
- Make sure to have a quiet and dark sleeping area with temperature that suits you
Practicing the same ritual every day before getting in bed helps the brain to know that it is time to sleep. Predictability and consistency bring peace to your mind and cause it to slow down, which stimulates sleep.
- Avoid naps
If you are facing difficulties in having a good night’s sleep, then it is suggested no to take naps during the day as it can interfere with your sleep routine.
If you feel tired and have an urge to take a nap, then it is recommended to do physical exercises. This will help to save that drive to sleep for later.
However, if a nap seems unavoidable, then have a little snooze so that it does not disturb your deep sleep at night.
- Maintain a strict sleep schedule
Being consistent and sticking to the same routine is the key to having a healthy sleep pattern. Once you have gotten hold of a feasible sleep schedule, don’t let yourself stray from it.
Always try to go to bed at the same time every night. Set the alarm for the same time every morning and never hit snooze.
Maintaining a strict sleep schedule and sleeping and waking up at the same time every day will help your brain function likewise.
- Get out of bed if you can’t sleep.
If you are unable to sleep even after twenty minutes of getting into bed, get out of bed, and do something to relax your mind.
If you stay in bed awake, then your brain would be trained to do this every night. This tossing and turning will also stress you out, which will further keep you from sleeping.
Therefore, rather than just lying there staring at the ceiling, getting up and doing a relaxing activity can help you sleep.
- Avoid stimulants
Stimulants are chemicals that alert your mind and gives you an energy boost. If you want to sleep on time, then it is better not to take caffeine at least 6-8 hours before your sleep time.
Some examples of stimulants are coffee, tea, soda drinks, energy drinks, protein shakes, etc.
- Consult a professional
If the above approaches fail to improve your sleep pattern, or if there is any other reason that is keeping you from sleeping, then consult a medical professional. There are certain healthcare providers who have their expertise in sleep.
It is highly recommended to talk to a specialist if:
- You feel sad or depressed.
- You are experiencing any pain or discomfort, causing a lack of sleep.
- You are on any medication that may be keeping you awake.
- You are self-medicating yourself for sleep.
- Be patient
Changing your sleep schedule into a healthy one is not easy. It surely will take time and consistency to get used to a different routine.
You must make gradual and slow changes to your routine and follow these changes with discipline. Don’t be anxious and upset with yourself as it is a challenging and time-taking procedure.
Just keep sticking to your new routine despite all the hurdles and inhibitions. Discipline, determination, and patience will help you go a long way.
Having an unhealthy sleep pattern results in several physicals, mental, and emotional health issues. Being sleep deprived all the time can disrupt your life massively as it may interfere with your professional as well as social responsibilities.
Therefore, it is essential to sleep properly and on time in order to lead a happy and healthy life. We hope that these tactics will help you in getting a healthy sleep pattern and, ultimately, a healthy life.