Sleep is an important part of our daily lives. It’s nighttime, you’ve eaten your last meal of the day, and your eyelids feel heavy. This happens for a reason. We always tend to feel drowsy around the same time of night and wake up at the same time in the morning (in normal situations). This is because each of our bodies has a clock that allows our bodies to follow consistent sleeping patterns for the best quality of rest.
Each of our bodies has its own unique clock but there are some common basic sleep necessities that everyone needs like a minimum amount of hours of sleep. Sleep is like housekeeping and maintenance for the brain so that the toxins that gather in your brain when you are awake get cleaned up. People with chronic sleep deprivation are at risk of heart attacks and strokes. People with sleep problems are likely to have more issues with their mental health. Here are a few tips from social media to improve your sleep schedule.
@julienneipapo It's so important to have good sleep every night. Here are some tips! Melatonin linked in my Tiktok shop. #melatonin #sleep #wellness #julienneipapo #puritanspride ♬ Home – Edith Whiskers
Setting A Schedule
Setting a strict routine of when to fall asleep and when to wake up every day can help improve your quality of sleep. This has the added benefit of helping with time management.
Avoid Caffeine or Nicotine
Some people aren’t heavily affected by the effects of caffeine and nicotine, but consuming items with caffeine and nicotine have a high chance of disrupting your rest. Nicotine can possibly cause sleep apnea. It also raises your heartbeat, as a result, it masks your exhaustion and you can lose your window to sleep. In addition, nicotine is linked to short sleep hours and insomnia.
Caffeine is what people take when trying to pull an all-nighter this is because caffeine blocks the receptors that make you drowsy when you are about to fall asleep. Your circadian rhythm is precious and important for your brain’s housekeeping but too much caffeine in your diet can mess up this rhythm. Moreover, it takes 10 hours to flush caffeine out of your system.
Avoid Blue Lights
More than any color and more than any type of visible light, blue light can disrupt the body’s ability to get ready for sleep as it blocks melatonin (a hormone that makes us feel drowsy). Blue light is a portion of the visible light spectrum that can have unique effects on alertness and it’s emitted by LED, fluorescent lights, and many electronic devices.
@joe_x_style Three tips to get the best nights sleep 😴 #sleepbetter #sleeptips #guytips #menshealth #adviceformen ♬ Homesick – Instrumental – Prod. Dior
Exercise
Research has shown that patients that exercise have fewer sleep-related complaints and less insomnia. Many studies have proven that exercise does help you fall asleep and improves sleep quality. It is recommended for individuals to exercise at least 1 to 2 hours before going to bed. This will let your endorphin levels calm so that you’re able to feel drowsy. Exercise also raises your body temperature which facilitates slumber.
@thehealthy_version rest is so important! #bettersleep #focusingonmyself #thatgirl #sleepingbeauty #healthtips #healthhabits #selfcareroutine #sleeptips #eveningroutine ♬ so many pretty ppl are using my sound – 🍤
If your sleep problems still persist the best solution is to consult a professional.
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