Suppose you have faced sleepless nights while trying all kinds of treats and tricks received from your friends and family. But end up tossing and turning all night, even if you get some sleep and wake up restless? If you are still wondering then lifestyle, food and exercise are equally responsible for returning to a healthy sleep cycle pattern. Sleep without a doubt helps in improving our immune system and mental health.
A person with a sleep disorder experiences many difficulties, such as hormonal imbalances, brain dysfunction, sensory disturbances, attracting diseases because of a weakened immune system, and gaining weight.
Lack of quality sleep leads to anger issues, frustration, and irritation in everyday life instances. If you desire to change your habit these simple tips can easily bend the broken sleep cycle you had.
Go through the article below to find out how to get through the best sleeping patterns for good health :
Define a Regular Routine
“Early to bed and early to rise makes a man healthy, wealthy and wise”. We are not sure about the early part, but maintaining a constant time is definitely more beneficial than an irregular routine. Eating and drinking water, exercising and sleeping at a defined time can give you the results you are looking for.
It is true it will take you some time to adjust and get into a cycle. In the meantime do activities that help you physically and mentally like going for a run, reading books, or listening to music that calms you. An act takes 21 days to become a habit, so try to be consistent for a month or two and you can feel the changes that come along.
Be Careful with Food and Beverages Intake
Skipping meals or overeating before bedtime must be avoided at all costs. As we are already aware of how caffeinated drinks and food items with high protein makes it difficult to digest and leads to unhealthy sleep patterns. There can be a six- to eight-hour period in which caffeine remains high up in your bloodstream. Thus, try avoiding heavy intake of coffee or tea during the evening if you are going through serious issues in sleeping.
Drinking alcohol also ruins your sleeping cycle, while in the start it makes you drowsy but later gets you all thirsty and ends up waking you up from sleep, a lot of times at night.
Find the Right kind of Bed
Where one sleeps also has to do a lot with attaining a proper sleep cycle. Any Mattress that is too soft or too firm might not be the right choice for you. If one is suffering from pain in the bones, they must look for an orthopedic mattress.
The size of the mattress, the thickness, and the quality all of these are responsible for providing the comfort and care one needs every night. All you need to do research is on finding an adjustable bed with good quality or a luxury mattress that suits you. Test and trial methods are the best options to get your dream bedding.
Meditate on a regular basis
We are in a continuous run for a living. Trying to live the best, wear the best and consume the best. In this search for the best, we are not choosing the best for our minds and heart. Without so much competition and stress from school or work or just family, it is vital some time of the day is dedicated to ourselves. To retrospect and take everything that is around us.
Meditation is one such way to take it all in and come out with a calm and much more relaxed version of oneself. Meditating helps to concentrate better, not allowing you to make rash decisions, and also releases all the tension. One of the perfect ways to get back to your sleep routine.
Experiencing too many energies has become our daily habit, but when these accumulated energies do not release from time to time it creates issues like anger, sometimes sleep disorder, or even brings out the worst nature of ourselves.
Exercising or taking part in such an activity that releases sweat can be extremely helpful. This release of excess tension gets us all tired and finally gets a good sleep. Experiencing any kind of injury or draining yourself is not recommended. A simple routine that incorporates exercise into your lifestyle will help you get back on track.
Avoiding Sleeping in the Afternoon
An afternoon nap which is not more than 15 minutes is fine but taking a good long nap can interrupt the sleeping routine at night. But few who regularly take naps during the afternoon do not experience issues with sleeping on time at night.
For most, it may not be viable, if you already have a problem sleeping quickly at night. Try to not take a nap for more than 30 mins in the afternoon. Instead, read a book or listen to podcasts rather, go out in the garden, take walks, basically everything other than sleeping.
Temperature of the room determines
It is true that the temperature of your sleeping space can also affect the quality of sleep. A Cool temperature from 16-18 Celius is the ideal one. Too humid rooms disrupt sleep and also make one snore. While few just toss and turn.
Avoid all of that with a calm and cooling sleeping environment. We suggest blinds, fresh bed sheets, and scented candles can be the start of a quality sleeping pattern. SmartGRID with 2500 air channels has temperature-neutral technology to keep you cool & comfy. Like memory foam mattress, smartGRID mattress never trap the body heat and thus provide a cool and comfortable sleep
Sometimes a refreshing hot bath shower can solve the problem too. It helps with releasing the body tension and gets you all refreshing and ready for bed. We hope the above list of recommendations and guidance sleep you get back the sleep you have been missing for so long.
May it be taking up dance classes or joining the gym or buying an orthopedic mattress for your pain. Take that step towards maintaining a worthy sleep routine.
Sleep is one of the prime reasons for the proper functioning of your brain and body. Not taking seriously of your interrupted sleep cycle can cost you heavy margins. So being cautious and taking precautions beforehand can let you stay healthy and happy.