Sleep is one of the most important aspects in living a healthy life. It is essential for overall health and wellbeing. Your cognitive function, immune system, and mental and physical restoration are all supported by good sleep, and sleep deprivation can result in various health issues.
If you find your sleep pattern has become hindered, and you are beginning to feel tired more often, then it might be worth making changes to your lifestyle. Some of these changes have been listed below to ensure you have a good sleep pattern and high-quality sleep, resulting in high levels of energy to see you through the day.
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Maintain a Sleep Schedule
One of the most effective methods to improve your sleep pattern is sticking to a sleep schedule. This means you will go to bed and get up at the same time every day, and this will include weekends, too. Consistency will help to reinforce your body’s sleep-wake cycle. The best sleep schedule will see you set aside eight hours maximum for sleep.
According to Mayo Clinic, adults should sleep for at least seven hours per night. Anyone below the age of 18 will require more sleep. You must also consider the quality of your sleep as well as previous sleep deprivation when calculating how much sleep is required; if you are sleep deprived, you will need more sleep than usual.
You must avoid lying in bed for too long, especially if you are struggling to go to sleep. It is suggested that you should get up and do something relaxing, such as reading, if you are still awake 20 minutes after going to bed. Once you begin to feel tired, go back to bed and try again. This process can be repeated as needed, although you must maintain your sleep schedule.
Consider What You Eat and Drink
How poorly you sleep could be the result of what you eat and drink. People should avoid going to bed hungry or overly full, as this type of discomfort can keep you up at night. It is best to avoid large meals a few hours before bedtime to reduce the risk of this. You should also avoid eating fatty, high-protein, sugary or spicy foods.
There are drinks you should stay away from, too, if you find yourself struggling to sleep or feel tired upon waking. Drinks containing alcohol and caffeine can interfere with sleep. This might be surprising, especially as alcoholic drinks can make you feel sleep at first; these drinks will disrupt your sleep later in the night. You might experience fragmented sleep.
Use a Light Therapy Lamp
If you suffer from a sleep disorder, like insomnia, then you might benefit from using a light therapy lamp. This can be used to help regulate the body’s natural sleep-wake cycle by mimicking sunlight. Exposure to the bright light will signal the brain to adjust the release of melatonin. However, knowing how and when to use a light therapy lamp is the key to finding success with it.
A light therapy lamp can be used in the morning and night, and it can be useful for shift workers. Morning light therapy will help to shift the body clock earlier, which making it easier to fall asleep at night, while evening light therapy will help shift the body clock later. The latter makes it easier to wake up later in the morning.
To conclude, there are numerous ways to improve your sleep pattern and reduce feelings of tiredness. The three most effective methods, including maintaining a sleep schedule and using a light therapy lamp, have been explained in this post.