Topics: Healthy Sleep, sleep deprivation
If you often toss and turn at night, your sleeping issues could be due to stress, health conditions, or the way your sleeping space is currently structured. Even if you have periodic insomnia or occasional sleep deprivation, there are few tricks that you can follow to have a sound, restful slumber in the night.
One of the best things you can contribute to your overall health is to get an adequate amount of sleep every night. So let’s dive into the blog and read more about getting a deep night’s sleep. Also, what proactive steps you can follow to get a good shut-eye moment.
What are the benefits of getting a good night's sleep?
Lack of healthy sleep could have a negative play on your health. For example, when you are sleep-deprived, you will start feeling moody, irritating, and sluggish after a point the very next day. In addition, there are other side effects, such as fatigue, inability to focus, and craving for junk.
Some studies have shown that lack of good sleep can lead a person towards obesity because sleeplessness can increase the levels of cortisol, it is a stress hormone that makes you feel hungry in the day. So if you get good hours of sleep each night, you will feel more active and focused the next day.
Sleep deprivation can cause significant issues, including car accidents, injuries due to lack of alertness, etc. The rapid eye movement (REM) stage of sleep tends to provide a handful of benefits to people, improving your health immensely. Some of the benefits including:
- Improved learning
- Better brain function
- No or lesser mood swings.
- You'll feel more energetic (Both physical and mental)
- Healthy cardiovascular function
- Healthy lungs
- Stronger immune system
Suppose you're facing insomnia these days or have figured out that you wake up many times throughout the night and find it difficult to fall asleep again. In that case, you can follow a few proactive measures to have a more restful sleep and a relaxing environment.
Learning stress management and practicing anxiety management can make a difference in your sleep. For example, turning off your phone at least 1 hour before you hit the bed can contribute to your healthy bedtime.
What differences can a comfortable bed and bedroom create in sleeping?
One way to achieve healthy sleep is to create a calm, comfortable, and soothing environment. For example, the color of the walls and bedding in your bedroom can significantly affect your ability to get a good night's sleep.
You should consider changing the colors of your bedroom to soft and neutral shades like white, soft gray, and tan color. You should avoid bright and vibrant colors. Light shades help us in calming the mind and encourage your brain to unwind and have rest. You can also add a few indoor plants in your bedroom to have a calmer view while you hit the bed.
Also, plants can create a clean and soothing environment to help you sleep, especially during summers. Moreover, when you go bedding shopping, try to choose lightweight cotton sheets which are soft. Also, look for comfortable, light pillows and mattresses that can support your style, and they should be relieving for your neck and back.
ALSO READ: When to Replace Your Pillow? A Step by Step Guide
How does lighting control sleep?
The human body tends to produce melatonin under sunlight and darkness; this hormone regulates our sleep cycle. So if your bedroom is well lit during nighttime, it can interfere with melatonin secretion, which controls your good night’s sleep.
To overcome this problem, use dimmer switches in the bedroom, and you turn the lights dim at least two to three hours before hitting the bed. If you’re an avid reader before you head off to your dreamland, just avoid using the main light; instead, switch it with a table lamp. As soon as the light gets dimmer, it will naturally indicate to your body to take a rest.
Why should you achieve the ideal temperature for sleeping?
Most of us prefer cooler temperatures while sleeping; therefore, it is necessary to achieve the right temperature before hitting the bed.
As soon as we get ready to slumber, the body temperature starts to drop. When you keep your bedroom cool at lower temperatures, it helps your body to cool down and encourages a peaceful shut-eye. If you have a warm bedroom, turn your home’s air conditioning system to a comfortable level that will keep you cool throughout the night.
You should avoid sleeping in thicker pajamas when you feel hot. Instead, you should swap them with lightweight, breathable fabrics as your nighttime outfits and a summer blanket would help.
Few More Helpful Tips for Better Sleep
If you set up a comfortable bedroom that uses calming colors, cooler temperatures, and dim lights, this should help you fall asleep faster and for longer. In addition, if you’re struggling with insomnia and other sleep difficulties, it can have a ripple effect on your overall health and well-being.
You should set up a comfortable bedroom using neutral colors, cooler temperatures, and dimmer lights; these will help you fall asleep faster. Even after adopting all these habits, if you’re facing issues in sleeping, you should book a home sleep test.
However, there are plenty of things that you can practice to achieve a good restful night’s sleep at home. Here are some points that can encourage you to have a deep sleep that will last throughout the night:
Lower down the noise in the bedroom
Loud noises can make your sleep time impossible. You should create a consistent and calm backdrop for the bedroom.
Try and stick to a bedtime routine
Try your best to sleep and wake up at the same time each night. Use your bedroom only for sleeping and not watching television because these activities make it more difficult for you to fall asleep.
Must avoid blue light from screens
Mobile phones and televisions produce ‘Blue light’ that can disturb your sleep. Therefore, you should turn off your electronic devices at least an hour before hitting the bed. Avoid screens for a calmer mind and use that time for the preparation of sleep.
You should practice relaxation techniques
Try to relax your mind and body before you hit the bed. Meditation will help you unwind and have a peaceful sleep for the whole night.
Book a sleep test to know more about your situation
If you’re not able to fall asleep after practicing all these activities, you might be suffering from a severe sleep disorder, and sleeplessness is occurring as an underlying condition. To know more about the situation, you should book a home sleep test as soon as possible and get tested from the comfort of your home.
