According to Mark Roemer Oakland, numerous factors don’t allow you to sleep as quickly and easily as your ancestors. Stress, a very busy schedule, the rising cost of homeownership, student debt, and a lot more. It creates a vicious cycle where lack of sleep leads to deteriorating health that further increases stress and gives you more reasons to not sleep peacefully. Let’s check out how you can fix that and sleep better at home:
1. Decide on a consistent sleep cycle – You can’t go to bed at different times each day. Your irregular sleeping pattern is a major factor that interferes with your body’s biological clock. Also known as the circadian rhythm, it’s a combination of behavioral, mental, and physical changes that makes up a 24-hour cycle. This rhythm is responsible for detecting and signaling your body when you’re ready to sleep. It is controlled through the precise release of hormones that affect wakefulness or sleep. When you go to bed at the same time every day, you sync your body with that cycle and induce yourself to sleep quickly.
2. Avoid the lights – The biological clock of your body also relies on environmental cues to induce sleep. So, if there are sources of light in your surroundings, you won’t be able to go to sleep easily. Artificial sources of light confuse your brain and signal daytime. That’s why you should turn off all the lights and use thick curtains to darken your room as much as possible. Apart from lights in the room, you also need to avoid other sources of light, like your smartphone.
3. Get some exercise – Physical exercise isn’t just good for building stamina and maintaining your fitness. It also impacts your sleep quality. Studies show that people who have difficulties falling asleep, do better with moderate and high-intensity workouts during the day. No need to rely on sleep medication when sweating during the day gets the job done. However, it’s also important to avoid exercise right before going to sleep. You don’t want to go to bed with an excited heart and a tense body.
4. Get the right room temperature – Your room also needs to have the right temperature for you to sleep quickly. If a room is too hot or too cold, it wouldn’t help in any way. The National Sleep Foundation recommends a bedroom temperature of 60 to 67 degrees to promote good sleep. However, everyone has a different gauge for comfort. Try sleeping at different temperatures throughout the week and choose the one that works for you. You can also infuse your room with pleasant scents like lavender oil and other such products used in aromatherapy to reach a state of relaxation.
Mark Roemer Oakland suggests that you try out these tips to change your sleep pattern and get the well-deserved rest you need. Without the right amount of sleep, you would become more irritable, less productive, and less active for doing any task throughout the day.