Alaska Sleep Education Center

Find Your Best Sleep with 7 Habits In Your Everyday Life

Posted by Rebecca D on Mar 4, 2021 7:35:00 AM

Man yawning.

Sleep is, without a doubt, vital to the physical and psychological wellbeing of the body. Although most people know this fact, an alarming percentage of the population doesn’t get enough quality sleep. There are several contributing factors for widespread sleep deprivation and poor sleeping habits. 

However, experts agree that you can get better sleep by cultivating a handful of simple habits. Looking at the recommendations of credible institutions like the CDC and the National Institute on Aging, you can identify some fundamental ways to hack your body and improve sleep at night. 

Nevertheless, some individuals will find it overwhelming to practice all these sleep strategies. Do bear in mind that you can start one at a time with a slow and calculated approach to healthier sleep patterns. Here are the seven habits you can use to get more restful sleep. 

 

  1. Prolonged Exposure to Daytime Bright Light

The human body has an in-built clock called the circadian rhythm. It influences your hormones, brain, and body. It also affects how long you remain awake and tells your body when to go to bed. Your circadian rhythm needs natural sunlight or bright light to maintain a healthy balance. Quality daylight also boosts energy during the day and other factors of nighttime sleep such as duration and quality. So get yourself some sunlight exposure during the day. If that’s not possible, find a good source of artificial bright light. 

 

        2. Try Some Supplements

There are several supplements known to induce the right mood for a good night’s sleep. These supplements can help the body to relax and unwind after a long, stressful day. Others are excellent for relieving pain that could cause sleepless nights for some people. A perfect example is CBD and products like CBD gummies from Green Roads CBD.  Studies show this cannabinoid can improve sleep in insomnia patients. Other notable supplements for sleep include Ginkgo biloba, valerian root, glycine, and Magnesium. 

 

        3. Avoid Excessive Light Exposure During the Evening

Turn the screens off at bedtime.

You need daylight exposure for better sleep, but you get the opposite result from nighttime light exposure. Here too, the circadian rhythm is behind the effects experienced during the night. It tricks your brain into behaving as though it is daytime. This leads to the reduction in hormones such as melatonin. The same hormone is responsible for inducing relaxations and deep sleep. To be specific, you should avoid blue light, usually emitted by electronic gadgets such as computer screens and smartphones. 

 

          4. Pass on Evening Caffeine

Caffeine isn’t entirely bad for you. It has several benefits, and about 85% of the adult population consumes it daily. It can boost your energy, concentration, and physical performance. Despite being very beneficial for you, taking it at the wrong time can lead to sleep problems. To be specific, consuming it at the latter parts of the day could stimulate and prevent your body from relaxing when necessary. Recent research observed that caffeine consumption six hours before sleep considerably worsened subjects’ sleep quality.  

           5. Avoid Alcohol

Did you know that those extra shots you took the other night could be the reason for your poor sleep? Alcohol consumption leads to or promotes sleep problems like irregular sleep patterns, symptoms of sleep apnea, and snoring. Besides, it changes the level of nighttime melatonin your body produces. Another research indicates that drinking alcohol at night inhibits the natural increase in human growth hormone levels (HGH). So avoiding that glass of alcohol can significantly improve your sleep and prevent a hangover the following day. 

 

           6.  Cut Down on Day Time Naps

Although short naps offer some benefits, irregular and prolonged napping in the day can have adverse effects on your night sleep. Your internal clock doesn’t like such long and irregular naps during the day. They confuse it and lead to difficulties with sleep during the night. Studies on this topic investigated the effects of such daytime naps and observed that participants experienced sleepier days after taking daytime naps on the previous day.  But if you sleep just fine with daytime naps, don’t bother stopping. 

 

            7. Have A Specific Sleep And Wake Time

One thing you should know about your circadian rhythm, it works on a fixed loop. Typically, it aligns your sleep and waking time with sunrise and sunset. Therefore, maintaining a consistent bedtime and waking time is one of the most effective habits you can use to improve long-term sleep quality. Research showed that individuals with irregular sleeping habits, especially on weekends, experienced poor sleep. 

Conclusion

For the best sleep, it’s advisable to have a good sleeping routine. Having a rigid sleep schedule takes a lot of the guesswork out of your sleep time and helps your body unwind when the time is right. Remember, solving the sleep puzzle will considerably improve your productivity and creativity. 

Allowing you to build a more successful life and better health. It doesn’t matter whether your life is busy; you can’t underestimate the impact sleep deprivation can have on your long-term health and well-being. With these seven habits, you can begin getting better quality shut-eye today. So sound sleep and dream big!

If you live in Alaska and are ready to take back your sleep, contact The Alaska Sleep Clinic and receive a free 10-minute phone consultation with a sleep educator who can help you determine if a sleep study is right for you.

SLEEP APNEA QUIZ

References

https://www.cdc.gov/sleep/about_sleep/sleep_hygiene.html

https://www.nia.nih.gov/health/good-nights-sleep

http://pubs.niaaa.nih.gov/publications/arh25-2/85-93.htm

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7388834/#:~:text=A%20long%2Dterm%20study%20of,et%20al.%2C%202019).

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3047226/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7388834/#:~:text=A%20long%2Dterm%20study%20of,et%20al.%2C%202019).

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3047226/

https://pubmed.ncbi.nlm.nih.gov/25919661/

https://pubmed.ncbi.nlm.nih.gov/16018347/

https://www.ncbi.nlm.nih.gov/pubmed/24235903

https://pubmed.ncbi.nlm.nih.gov/7077345/

https://pubmed.ncbi.nlm.nih.gov/8345809/

https://www.ncbi.nlm.nih.gov/pubmed/8675588

https://www.ncbi.nlm.nih.gov/pubmed/22659474

Topics: sleep habits, sleep hygiene

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