Don’t drink alcohol and wisely use caffeine
When you have an irregular sleep schedule or a hard time falling asleep, you might be tempted to reach out for a shot of espresso to boost your vigor or get an alcoholic drink to make yourself fall asleep. This might not be a good idea because it is going to make things worse. Avoid alcoholic drinks completely and moderate your caffeine intake.
Caffeine is going to help you stay alert when you want to work on something, but the effect is going to be there hours later. It might serve you, but it can also make it hard for you to fall asleep. If you want to take caffeine, make sure you do that earlier in the day so that it will be out by the time you want to sleep. It is not going to impact your sleep because the effects would have gone by then.
When it comes to alcohol, the best thing to do is avoid it completely. There are many studies that have shown the impact it has on your sleep. It is going to alter the sleep structure and reduce the quality of sleep you get.
Strong drinks are going to increase slow-wave sleep and this means you are going to spend more time in the deep sleep phase and you experience sleep inertia when you wake up. Sleep inertia can manifest as loss of orientation, headaches, and slower reaction time. You are not going to be productive the next day when you have to deal with such issues.
Eating Healthy Foods
Junk food is not good for your body, and it is going to impact your sleep too. You should go with whole and filling foods like grains, vegetables, dairy, and nuts any chance you get. Avoid deep-fried and overly spiced fish or meat, especially close to bedtime because they are known to irritate the stomach and also feel heavy for the digestive system.
Your meals should be hours before going to bed to give the body enough time to digest the food. You won’t have to deal with stomach issues as you try to sleep.
Using Sleep Aids
There are over-the-counter sleep aids you can get to help with your sleep issues and get the quality sleep your body deserves. Most of them are usually derived from plant-based extracts. They can also be created from synthetic analogs of substances that are naturally produced by the body like melatonin and glycine.
Below are some options that can help:
Adaptogenic herbs: Ashwagandha and Rhodiola extracts can help coping with stress levels that come because of poor quality sleep because it induces a calmer state of mind. This allows you to sleep more easily.
Melatonin: The is the body’s sleep hormone. Taking the pills is going to help in balancing the circadian rhythm and your body will easily adapt to shifts. Melatonin pills are also good for jet lag symptoms. This makes it a good option even when traveling through different time zones.
Glycine: The amino acid involved in the synthesis of serotonin. Serotonin is important because it elevates melatonin levels and also triggers the parasympathetic nervous system that relaxes the body.
Keep in mind that even though the above sleep aids are considered safe, it is still important to talk to your healthcare provider first before using them.
Make your bedroom as comfortable as possible
Having a comfortable supportive mattress like Dunlopillo can help your sleep no end. If you are waking up tired your mattress may be to blame. You should also keep your bedroom tidy and clutter-free so that you can relax and fall asleep. Also, consider your pillows and bedding, good quality bedding, especially your pillow increases your comfort and helps support your spine while you are sleeping.
Avoid Screens Before Bedtime
There are many studies done on this area and it has shown that screens have an impact on sleep. Light is not good for sleep. Mobile devices and laptops emit blue light which disrupts sleep. Your body is going to find it hard to relax and fall asleep when this light is emitted. Try to avoid using such devices an hour or two before bedtime.