With the active lifestyles we all lead, one would expect us to fall asleep as soon as our head hits the pillow, right? But unfortunately, more often than not, sleep-related problems reign supreme instead of the former. Whether it’s mild to severe insomnia, or restless sleep, there are certain things we’re not doing right that are affecting the way we sleep. And not getting a good night’s shut-eye can be a bummer for our body, and for our schedules the next day. Also, resorting to supplements or sleep-regulating medication should only be one´s last resort. Following these easy rules during the day, though, should help you get a better night’s sleep, so give them a try.
Figure out your circadian rhythm, and stick by it
Your circadian rhythm is the 24-hour cycle of all your bodily functions, including sleeping. Once you figure out what your bodily rhythm is like, when you start to feel tired, or when you’re at your energetic best, it’ll be easier for you to understand when you should sleep. And sleeping at the optimum time, when your body is ready for it’s so called ‘shut-down’, will ensure that you get maximum rest. Stick to this schedule in the long-run, though. That’s the only way it’ll really be effective.
Pay more attention to the role of light in your sleeping pattern
We’re sure you’ve heard of melatonin, the hormone that controls our sleeping and waking cycles. The secretion of melatonin in your body is low during the day, which keeps you awake, and high at night, making you hit the sack. And your body takes cues to secrete melatonin based on the presence of light around you. This is why, when you’re in a dimly lit room during the day, you tend to feel drowsier, and why it takes a while for you to fall asleep at night when you’re staring into the bright lights of your phone, laptop or iPad. To be able to sleep better at night, keep the lights shut. During the day, try to be in natural daylight as much as you can, or in a brightly lit room, so as to keep your body aware of the time of day, and keep you awake. At night though, in order to sleep well, stay away from any kind of bright lights, and stop using your gadgets before it’s time for bed.
Keep your sleeping pattern constant, even on the weekends
Like we said earlier, sticking to your sleeping schedule (once you’ve figured it out) is essential, or it won’t make a difference. But come weekends, it is natural that your sleeping schedule goes for a toss, assuming that you would like to sleep in later than usual on Saturday and Sunday mornings. As hard as it will be, try not to get into this practice, because it will throw your sleeping pattern off for the rest of the week. Instead, it is advisable to wake up in the morning and sleep at night as you normally would, according to your schedule, but make up for lost sleep with a short nap in the afternoon. That way your regular nightly sleeping schedule is not affected.
Be at your active most during the day
No matter what form of exercise you choose, whether highly intensive or even taking a walk, getting your blood pumping during the day helps improve your quality of sleep at night. Firstly, exercising tires you out, and secondly, it gets your body functioning on track by regulating the flow of blood, your metabolism, and other hormonal activity. All of this culminates in you getting a good night’s sleep.
