5 Tips for Better Sleep Tonight
There are several factors that affect your sleep and taking control of all such factors may not be possible. However, you can still make some lifestyle changes that go a long way in ensuring sound, restful and uninterrupted sleep. The following are a few among those measures:
Ensure complete darkness
Do not allow even slight streak of light inside your bedroom because your sleep gets disrupted by even the slightest bit of light owing to disruptive melatonin production. The pineal gland produces melatonin in the darkness. Melatonin is the precursor for serotonin. Both these hormones help in inducing sleep. Light disrupts melatonin and serotonin production and thus disturbs sleep.
By this time, you might have understood as what to do to ensure complete darkness. It is simple just close all the lights; don’t use night bulbs, avoid turning on any light when you get up to go to the bathroom. The best bet would be to go with blue light bulbs termed as low blue that emit amber light, which does not suppress melatonin production. You can use such bulbs during the night when you wake up. If you are suffering from regular bouts of sleepless nights, then ensure that you are preventing light from entering into your bedroom before you go to bed. Use black shades to paint windows and black curtains to cover them.
Set optimal room temperature
Ensure optimum room temperature (250C) which is considered as good for inducing sleep. This temperature is normally lower than the room temperature. If you keep your room temperature too warm or too cool, then you will have restless sleep.
Set your room free from electromagnetic effect
Presence of light or strong electromagnetic fields in the bedroom can disrupt your sleep by affecting the production of melatonin and serotonin. You can check your room by using a Gauss meter to know whether it has electromagnetic fields or not.
Don’t carry mobile phones to the bed
Alarm clocks use has become extinct nowadays due to the convenience of setting alarms in mobile phones. Therefore, mobiles are making their way into bedrooms and many of us have started using them inside bedrooms. If you feel that mobile phone use is a must then ensure that it is as far away from your bed as possible – preferably at least four to five feet away.
Shut down electronic devices
Shut down your TVs, iPads, laptops and computers before going to bed.In addition to these electronic devices and gadgets, other electronic devices also emit a certain wavelength of light that suppresses melatonin production making you less likely to fall asleep – as a result, you remain awake throughout the night.
What else you can do?
- Keep yourself busy throughout the day and take intermittent breaks from work to expose your body to natural light (sunlight).
- Vitamin D, magnesium and potassium is good for inducing sleep.
- Avoid exposure to artificial lights prior to going to bed.
- Physical activity during the day is beneficial, but exhaustive workout just before the bedtime is not recommended.
- Wind down just before going to bed – free your mind from all sorts of thoughts and distractions and compulsions to do something which is left undone.
- Don’t eat heavy meals just before going to bed – instead, take light meals.