Tips on improving the quality of your sleep
The dangers of not getting a good night’s sleep on your health and mental wellbeing are numerous and they range from low energy levels and poor concentration, to contributing towards later life illnesses such as Alzheimer’s.
With this in mind it is fair to say that the importance of getting a great night’s sleep cannot be underestimated, and if you are not sleeping between 7-9 hours per night and enjoying deep REM sleep, then you are going to put yourself at risk. In order to get that good night’s sleep, here are some tips which can help.
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Going to sleep at the same time each night is also a great way of increasing the quality of your sleep. This is because we are creatures of habit and our brains know when to anticipate a certain event or task. If you are able to implement a routine which sees you go to sleep at the same time every evening, you’ll find it far easier to get to sleep, and you’ll also get much better quality sleep.
Avoidance of Tech
When we look at screens of phones or tablets, the light which is emitted activates our brains which encourages thinking and neurological activity which keep us alert. This of course is the last thing that you need when you are going to sleep, which is why it is essential that in the final hour before you sleep, that you avoid using tech.
‘It is common practice for much of the UK to go to sleep whilst the television is on’, says Kara Jones at SoapHub ‘Blue light emittance can suppress the production of melatonin. Melatonin is a hormone that your body releases in order to regulate sleeping patterns. Of course, this can play disrupt the quality of sleep that you obtain each night. Watching television via a TV screen as oppose to through a tablet or your phone can reduce the implications screen time can have on your sleep hygiene. It is also a great idea to set a time on your television so that it switches of at a specific time. This reduces the risk of the volume unexpectedly waking you up throughout the night.'
Even natural light will wake the brain up and this is also why you should do all that you can to ensure maximum levels of darkness in your bedroom. Even if you are able to fall asleep with the light on, your brain won’t allow you to fall into a deep sleep because the light which it recognizes will keep it alert.
Food and Drink
To get the best quality of sleep it is important if you avoid anything other than water in the final 3 hours before you sleep. Remember that food is a source of energy and if you eat before bed then instead of resting, repairing cells and recuperating, your body will be focused on breaking down the energy which you have just eaten.
Meditation is a great exercise which is used to encourage a calmer, more organized and higher focused mind. The results of this can not just help you during the day, but also at night when the time comes to sleep. Those who mediate regularly enjoy high quality sleep every night, and with just 15 minutes of meditation per day, so can you.
Give these tips a try and let us know how you get on.
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