HIT THE SACK: GUIDE TO BETTER SLEEP
Sleep is as vital as air for a human being. Lack of sleep can result in a wide range of problems that can impact one’s life significantly. From choosing the right mattress to reducing blue-light exposure, many factors come into play in determining the quality of sleep. After careful research, choose the best pocket spring mattress in India that will provide ample support for the spine and a night of cosy sleep.
Apart from these factors, some of the most vital aspects to improve sleep are:
TURN ON THE LIGHTS DURING THE DAY
The circadian rhythm is the natural timekeeper of a body, and it regulates bodily functions. It aids processes like sleeping. It exhibits influence over the body, brain, and hormone production. It tells the body when it is time to wake up and indicates when it is time to sleep.
Bright natural sunlight can help the circadian rhythm stay healthy. Practicing this improves energy during day time and helps have a quality sleep at night.
During a study among people who have insomnia, daily exposure to bright morning light enhanced sleep duration and quality. It reduced the time to fall asleep considerably by 83%. People with sleep issues and insomnia should pay more attention to the amount of sunlight they get during day time.
Expose oneself to bright light during the day for at least two hours to increase sleep time by the same amount. If getting natural sunlight might be hard, some devices provide artificial light that can help.
DIM THE LIGHTS AT NIGHT
Reducing light exposure during the evenings is as vital as increasing light exposure during the day. Night-time exposure to light has the opposite effect as it disturbs the circadian rhythm, alerting the body to stay awake. The light tricks the brain by telling it that it is still day-time.
Hormones like melatonin are the ones that help relax and prepare the body for sleep. Exposure to light reduces the production of these hormones.
Blue light is the enemy of sleep. It is the kind of light emitted by electronic devices that have taken over the lives of practically everyone today. Smartphones, computers, and other device screens emit large amounts of blue light.
One can induce sleep by
- Reducing the use of devices closer to bedtime.
- Wearing eyewear that blocks the effect of blue light.
- Install apps or screen protectors that block or limit blue light.
STAY AWAY FROM CAFFEINE
Although caffeine has innumerable benefits proven by the fact that it is part of everyone’s daily routine, too much of anything is not good.
A quick dose of caffeine significantly improves energy, focus, and performance. This effect is also why having it later or closer to bedtime can disrupt the sleep cycle. It keeps the body awake and alert. Even having it six hours before sleeping can decrease the quality of sleep.
Science tells that caffeine levels in the body stay in the blood for over 6 hours. Some are more sensitive to caffeine than others. They should be more careful about avoiding it during the evening for better sleep.
If one has to have coffee or a similar beverage, go for a decaffeinated one that does not interfere with the sleep cycle.
CONSISTENCY IS COMFORT
The body’s circadian rhythm is like a natural alarm clock. It abides by a definite loop. It works by considering the sunrise and sunset. So, staying consistent with the sleep schedule helps the body adjust and prepare itself for sleep hence providing higher quality sleep.
In a study, participants who slept irregularly and hit the sack late on weekends exhibited poor sleep. It interferes with melatonin production and affects brain signals.
Wake up and go to bed at the same time daily.
IMPORTANCE OF A GOOD BED
Ever wondered why sleeping at a hotel is always more comfortable? It is primarily because of the comfortable mattresses, pillows, and fresh sheets. In addition to a relaxing atmosphere, the quality of the bed significantly influences sleep. Choosing the best pocket spring mattress in India will enhance sleep quality by:
- Reducing back pain through adjusting posture
- Minimizing back stiffness and shoulder pain by providing ideal support and
- Providing a cosy aid.
A poor-quality bed can increase back or body pain. One should change their bed at least every five years because it will lose its capacity and foamy support over time. The right mattress is subjective and different for each person.
Create an atmosphere ideal for sleep and welcome it with the right bedding, no light, and a rested mind. Sleep is vital, so do not let it take a backseat.