Getting enough sleep is as important as regular exercise and a healthy diet. Studies have shown that poor sleep can have negative effects on a person’s hormones and brain functions. It also leads to weight gain and increased risks for getting diseases. Whereas, getting good sleep can make you eat less, exercise better, and be healthier. But it all comes down to managing your sleep and sorting out the factors that affect your sleep.
Managing your sleep pattern is easier than you actually think. For most people, all they need to do is go to bed and fall asleep, but for some, there is more effort required. Following are the simple changes that you can make to get a better night’s sleep.
Getting into a routine:
For getting good sleep, you will have to be aware of the internal and external cues. This will involve going to bed and getting up at the same time and making it a routine. Sticking to a schedule will help to keep your mind and body on track.
Amount of light:
The amount of light also impacts you sleep. Early in the morning, getting light exposure sends your hormones an indication of day time. At night, the reduced light allows the natural production of melatonin that helps your body shift to sleep.
The activity before sleep:
Whatever you do before sleep, your sleep gets affected by it. Therefore, plan something that can help you easily change your mental tasks into sleep mode. The best way is to read a book and it will help you get a better sleep.
Temperature of your room:
The room where there is good air circulation and the temperature is a bit cooler, it is easy to get a better sleep there. Therefore, keep the temperature of your room a bit low and you will have a sound sleep.
Disturbances in sleep:
Your sleep might get disturbed due to a jet lag or a temporary late night work shift. This can affect the quality of sleep for many nights. Do your best to minimize the disturbance and try to get your sleep pattern the way it was. If you still have to work late shifts then create a schedule that can support the transition between shifts.
You may like naps for overcoming the lack of sleep. But if you want to get a good night’s sleep, you will have to cut out the nap time. It will help you to sleep as soon as you reach your bed.