Any light emitting device like a Kindle, tablet, smartphone is known to decrease the production of the sleep promoting hormone melatonin. A research conducted at Lighting Research Center at Rensselaer Polytechnic Institute found that a mere 2 hour exposure to these gadgets decreased the production of melatonin by 22%
They concluded that using the devices before bedtime can hamper your sleep and you should avoid them as much as possible. It also manipulates your circadian rhythms and can take you longer to fall asleep. If you have to use them, consider dimming the light or decreasing the brightness of the self luminous electronic displays before you expose yourself to the light. Better still, read a real book!
Don’t overdo your Naps
Many people take a quick nap during the day to compensate for any loss of sleep on the previous night. This might be okay for some people, but it can be dangerous for those who find it difficult to fall asleep at night or have poor sleep quality.
The naps taken during the later part of the day takes a toll on the natural sleep drive you are going to experience at night. So, it is better to stay away from napping and conserve the sleepiness for the night so that you fall asleep as soon as you hit the pillow.
If you are still considering about taking a nap, keep the following in mind-
- Limit your naps to short durations only. Do not take a nap for more than 20 minutes during the day.
- Get over with your naps by mid-day, before 3 to 4 pm. Late afternoon is the best time to nap as you may feel a bit sleepy or experience lowered levels of alertness after your lunch. It is also the time when naps are least likely to interfere with your night time sleep drive.
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So nap wisely and accordingly, and not throughout the day like a cat!
These ten simple sleeping tips are sure to help you get a full nights rest easily.
Before bedtime, you can do some calming activities such as using relaxation techniques or taking a bath. These may promote better sleep. Blue-lights will trick your body, and you will think that it’s daytime.
Here are the methods that you can apply to reduce nighttime blue-light exposure;
– You can stop watching your TV and turn off bright lights like two hours before bedtime
– Download app that can block blue-light on your computer or laptop. You can download an app to do this.
– Wear glasses that are effective in blocking blue light
– There are some app that is available for Android and iPhones phones which can help you to block blue-light that will interfere with your sleep
Take a melatonin supplement.
This supplement is the best sleep hormone, and it will enable you to fall asleep easily because your body will be able to know that it is time to relax and head to the bedroom. If you want to sleep faster and improve your sleep quality, then melatonin supplement is the best thing you can have.
The supplement is often used to insomnia, and therefore, it may be the best supplement that can help you to fall asleep faster. You can take like 2mg of melatonin before bedtime, and it will improve your sleep quality and also your next day’s energy. This supplement will also help your body’s circadian rhythm to return to normal. The supplement is available in drug stores, and you can take 1-5mg of the drug like 30 to 60 minutes before bedtime. But don’t just take any amount before consulting your doctor.
Exercise is the best thing that you can do but not before bedtime, and it will make you fall asleep faster and even improve your health. Exercise can enhance all aspects of sleep, and it can also be used to reduce the symptoms of insomnia.
It’s dangerous to go outside and not know what you are doing. It’s best to stay in bed and get that restful sleep you have been needing. It’s not fun to be sleepy all day and not be able to keep quiet at night. Snoring can often do this to you and it can promote insomnia. Get a mouthpiece to help you out with this problem or go visit a doctor on the weekends when you can get time off of work. It’s a terrible world to work for a controlling and egotistic boss.