Counting sheep at night can have one significant effect; a restless night to say the least. In the long run, losing sleep can cause serious problems to both mental and physical health. Lack of sleep also affects daytime energy, productivity, emotional balance, and body weight.
But there’s good news, making simple changes throughout the day and around bed time habits can drastically change the way one restfully sleeps at night; and a peaceful slumber leaves us all feeling mentally sharp, emotionally balanced, and full of energy the next day long.
Increase exposure to bright light during the day
Natural sunlight or bright light during the day helps keep your circadian rhythm healthy. This improves daytime energy, as well as nighttime sleep quality and duration.
Reduce exposure to blue light during the night
Turn off screen time after 8 p.m. If you want to watch past nightfall, dim your screens.
Go to bed at the same time everyday
This helps set your body’s internal clock and optimize the quality of your sleep. Choose a bed time when you normally feel tired, this will help you stop tossing and turning.
Avoid caffeinated drinks later in the day
When consumed late in the day, the stimulation of your nervous system may stop your body from naturally relaxing at night, so be smart about you caffeine consumption.
Sleep in total darkness
This will help support melatonin production and is one of the best natural sleep remedies. Perhaps invest in dark blackout shades that cover all of your windows?
Avoid climbing into bed stuffed full or hungry
Probably the best way to counter this is to have a moderate dinner before 8pm.
Stay cool
As the human body generates a considerable amount of heat at night be sure to maintain a nice and comfortably cool temperature in the bedroom.
Exercise during the day
People who exercise regularly sleep better at night and feel less sleepy during the day. Regular exercise also improves the symptoms of insomnia and sleep apnea and increases the amount of time you spend in the deep, restorative stages of sleep.
Regulate or cut down on your mid day nap time
While short “power naps” have been proven beneficial, long or irregular napping during the day can negatively affect your sleep. This is because mid day naps can confuse your body clock.
Take stock of what you sleep on
Sleep on a comfortable mattress and pillows. Make sure your mattress is comfortable and supportive. The one you have been using for years may have exceeded its life expectancy. Have comfortable pillows and make the room attractive and inviting for sleep, but also free of allergens.
Adopt a ‘sleep time ritual’
The ritual can consist of a mix of the following: Read a book or magazine by a soft light, Take a warm bath, Do some easy stretches, Wind down with a favorite hobby, Listen to books on tape, Make simple preparations for the next day.