How To Improve Sleep?
Different things that can be implemented to reduce the chances of irregular sleep patterns are mentioned below:
Bright Light Exposure
The hormones in our body regulate everything from the muscles we build to our sleep type. Our day-to-day living defines whether the sleep we get is restless or restful. Circadian rhythm, an internal clock, signals us about when to go to bed and when to be awake. This rhythm keeps our minds and bodies awake during the daytime hours and indicates our bodies to sleep when night falls.
During the daytime, exposure to natural light or bright light gives our body the signs it needs to awaken. Light also has a way of improving our mood. One study has shown that bright light therapies have shown to be effective against those who suffer from depression. When our bodies are put under numerous amounts of stress, we are more likely to see depression or anxiety take root.
In all, bright light can benefit individuals by increasing the quantity of sleep a person gets at night.
Decreasing Blue Light
At night, more ombre lighting, that is, a decrease in blue light is required. The phones have blue light filters, so we can easily set them to have a more yellow screen. However, increased screen time contributes to the opposite of improving sleep.
The sun tends to be on the blue light spectrum, an activity that keeps us awake during the day. So, when your mind and body get to see the blue light, it immediately goes into the need to be awake after the exposure of blue light.
Therefore, the amount of blue light can be reduced in the evening hours, when we are more likely to keep our circadian rhythm intact to go to sleep and get more restful sleep easily.
Caffeine can easily become an addiction, especially for those who take up several cups of coffee just out of habit. On the contrary, caffeine also has benefits like it enhances focus and energy. But the amount of caffeine should be reduced during the afternoon and evening hours.
Caffeine can essentially remain in our system for approximately six hours, which means that if we drink our favorite caffeinated beverage at 3:00 PM, then the caffeine remains in our system until around 9:00 PM or even 10:00 PM.
If we desire to have coffee just for the taste, then shooting for the decaf varieties can be helpful. This will help us get through the evening hours and will ultimately help in improving sleep.
Naps & A Set Sleep Schedule
Naps can be beneficial in some situations, but to improve sleep, it should not be a habit to take naps often since elongated naps during the daytime can mess with the circadian rhythm. Naps tend to mess with the internal clock, making it difficult to sleep at night when we are supposed to.
When we are feeling tired or sluggish, it is good to take a 10 to 15-minute power nap, but at the same time, it should be made sure that we only sleep for that duration and wake up immediately after that.
In addition to this, creating a normal routine to set up a sleep schedule can also help in improving sleep quality.
If we wake up and sleep simultaneously, maintaining the cycle of circadian rhythm, the sleep quality is improved tenfold, and we are more likely to wake up refreshed.
Melatonin can help in going off to sleep, but there is no proof that it improves the overall quality of sleep. Melatonin does not have many negative side effects.
Sermorelin is a peptide. It occurs naturally within the body. However, with age, it begins to phase out and is produced less.
In addition to this, sermorelin can also improve endurance and energy as well as provide mental clarity.
Disclaimer: The products mentioned are not for human or animal consumption. All the information shared in this article is for educational purposes only.