October 25, 2021

5 Simplest Ways To Improve Sleep Time

Most people don’t get enough sleep. According to a study, over 5.4 million people in Canada live with or are at high risk of developing a sleeping disorder. These sleep issues can cause the sufferer to become unproductive during the day, visibly exhausted, and even sick.

If you are getting less than 6-7 hours of sleep daily, there is a higher chance of acquiring depression, Alzheimer’s disease, and many more serious illnesses like cancer. It’s why red borneo kratom is now attracting the attention of those with sleep issues as a natural aid for insomnia. This strain can give you a calming energy boost without the jitters or crash that usually comes with energy drinks.

However, green vein Kratom is not just the only natural way to combat sleep disorders. Here are some simple changes that can significantly improve your sleep time.

#1. Avoid Screens Before Bed

Studies show that looking at a screen right before bed makes it harder to fall asleep and can make you feel less rested when you wake up. This makes sense. Our brains secrete cortisol, often called the stress hormone, when we look at bright screens, increasing our alertness.

They can also affect your circadian rhythm by reducing the production of melatonin, which is essential for restful sleep. It’s best to stay off screens at least 30 minutes before bedtime. If you want to read in bed before falling asleep, choose an old-fashioned printed book over an electronic one.

#2. Sleep On Your Back Instead Of Side Or Stomach

Research suggests that sleeping on your back can improve both oxygen and blood circulation throughout your body, which helps you fall asleep and stay asleep. If you find that you’re waking up with soreness there, make sure to get yourself a couple of pillows and support your belly with one while resting on another under your knees. This helps drop your hips slightly lower than usual, taking some pressure off of your lower back. That way, you’ll still be able to breathe comfortably and keep a good posture.

#3. Get Some Sunlight Daily

Getting sunlight each day is vital for helping regulate our body’s internal clock. Not only does sunlight help synchronize circadian rhythms with an external 24-hour cycle, but it also helps to maintain good levels of vitamin D, which is crucial for many biological processes in our bodies.

Getting as little as 30 minutes of sunlight daily may help you fall asleep more quickly at night and fall back asleep more easily if you wake up in the middle of the night. The easy way to get sunlight without going out is to leave your bedroom window open and set aside sometime every day to go outside and bask in some sun.

#4. Maintain A Good Sleep Schedule

For most people, maintaining a regular sleep schedule is easier said than done. And if you’re having trouble sleeping consistently, it could be making your stress levels shoot through the roof.

A regular schedule will help you fall asleep more easily at night. Go to bed and wake up at roughly the same time every day, even on weekends or days off. Try not to go past 10 p.m., as staying up late interrupts your body’s internal clock.

#5. Avoid Caffeine And Alcohol In The Evening

Caffeine and alcohol can make it harder to sleep, especially if you drink them in the evening. Since caffeinated beverages directly impact your nervous system, even a small amount late in the day can make it difficult for some people to fall asleep and stay asleep through the night.

Similarly, try to avoid drinking alcohol before bed. Although alcohol initially helps you fall asleep quicker by slowing down brain activity, it prevents deeper stages of restorative sleep.

#6. Yoga & Meditation

Yoga has been practiced for over 5000 years and is still one of the best ways to stay healthy. It helps you sleep better by improving your flexibility, balance, strength, and coordination. Yoga also increases the time spent in deep sleep when your body recovers from daily activities and repairs itself.

Deep sleep is essential for brain function as well as emotional health. Many studies have found that yoga can effectively treat insomnia because it helps people fall asleep faster and stay asleep longer. The practice involves several different types of poses, or postures, that are meant to stretch and strengthen the body through a combination of breathing exercises and meditation.

Signs of Sleep Disorder

Many people don’t even know they have a sleep disorder until it becomes severe. But, there are some common signs to look out for so you can get help sooner rather than later. Get alert if you feel:

  • Lack of energy during the day
  • Difficulty in concentrating
  • Trouble remembering things
  • Being irritable or anxious
  • Having trouble waking up or falling asleep
  • Falling asleep at inappropriate times

Note: The two most common sleep disorders that cause these symptoms include obstructive sleep apnea and insomnia. For some people, snoring can be a sign of a more serious underlying issue with their breathing while they sleep.

Wrapping it up

Many people spend about one-third of their lives asleep, making it seem like an essential part of life. And for a good reason. The body does most of the healing and growth when you sleep. It’s also when your brain processes all that you’ve learned during the day. That means getting enough quality sleep is critical if you want to perform at your best each day.

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