Sleep is so important for us but it is so difficult to shut our brains down and just relax get into REM and recharge those batteries for the next day. This blog will help you go out there with unstoppable energy and feel better than ever before.
Step 10: No Heavy Meals 4 Hours Before Sleeping
Keep your dinner light. Some people even eat dinner around 5 PM and avoid eating after 7 PM in order to slim down and improve their sleep as well. If you are used to eating a festive dinner, start to lessen their amount gradually to let your body adjust to your new eating habit. Replacing your usual pizza for dinner with toasted bread and celery sticks will just make you hate eating small servings. Instead, start by reducing your sugar and carbohydrate intake – two factors that contribute to cravings. If you have the tendency to stay up late because of work or academic load, it is inevitable to get hungry at night. Eat small servings of fiber-rich snacks to give you a full feeling. Drink plenty of water as well. Ice cream, pizza, pastries and burger are a big no-no for midnight snacks.
Step 11: Check if you have health disorders.
Difficulty in falling fast asleep can be attributed not just to a badly “formatted” circadian rhythm, but also to health disorders. If you did steps 1 to 10 for 2 weeks without any improvement in your sleep (or lack of it), then it may be a sign that you have more serious sleep problems. If you are on a nightshift or graveyard shift job, it’s obvious that you shouldn’t be asleep at night. However, by the time your shift finishes, you should be able to fall asleep in the morning or afternoon.
The following is a short list of the most common disorders that affect sleep:
- Restless Leg Syndrome
- Delayed Sleep Phase
- Syndrome Advanced Sleep
- Phase Syndrome Situational Circadian Rhythm Sleep
- Disorders Obstructive Sleep
- Apnea Insomnia Parasomnia
- Non-24-Hour Sleep-Wake
- Syndrome Nocturia
Step 12: Adjust Your Room’s Temperature
There is a reason why the circadian rhythm decreases the body temperature at night. According to H. Craig Heller, a professor in biology at Stanford University, the brain tries to achieve a certain temperature when the body goes to sleep. When the air temperature is too cold or too hot, the brain and the body struggle to achieve and maintain a specific temperature. The air temperature also affects the quality of sleep. Rapid eye movement (REM) sleep also depends on the air temperature.
The keyword for the ideal temperature is cool, not cold. However, it still depends on the person. Some people sleep comfortably at 60 degrees Fahrenheit while others need a higher temperature. The ideal temperature range lies between 65 to 72 degrees Fahrenheit, but comfort is relative. Adjust your thermostat or air conditioner to find the ideal air temperature in your room.