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 13: Get a Comfortable Mattress
The star of your bedroom should be your bed. Humans spend a third of their lives asleep so it’s recommended that you invest in a good mattress and the returns will be a deeper, more comfortable sleep every night. A bad mattress is cheap, but it can make you wake up tired because it does not support your backbone and your body weight well. You should be able to stand and balance yourself well on a good mattress. Ideally, it should be at least 6 inches thick especially if your bed has bar railings at the bottom. If your feet dig into the mattress’ surface, then it’s not compact enough. However, your mattress should not feel like a brick either. If your mattress is older than 5 years, consider vacuuming it to remove dust mites, bedbugs, dust and dead skin cells.
Step 14: Put Down Your Gadgets
Electronic gadgets and smartphones are among the main culprits in disrupting sleep. These gadgets emit mainly blue light. Compared to the cool or warm room lighting, blue light is the most powerful in suppressing the melatonin production of the pineal gland. The cones in your eyes are most sensitive to blue light wavelengths and the least to red light. Therefore, it takes little amount of blue light to affect the biological processes of the body and in this context, the production and secretion of melatonin. Exposure to bright blue light that is typically emitted by electronic devices at 1000 lux for about an hour is enough to hamper melatonin production. Checking your social media, email and online entertainment before going to sleep is inevitable. One quick solution to cancel out blue light emitted by your gadgets is to install a dark, orange screen filter app.
Step 15: Take Melatonin Supplements
It was mentioned many times in the previous steps how melatonin is not only beneficial to your sleep, but also to your overall health in the long run. Melatonin has also been touted as one of the key hormones that lengthen a person lifespan. This hormone occurs naturally in minute and adequate amounts. Too much of it can induce comatose so make sure to limit your dose around three to 10 mg a day. Many brands distribute this supplement in pure form or together with other calming extracts and substances such as valeria root and 5-htp. Both melatonin and 5-htp occur naturally. 5-htp increases serotonin production and counters the effects of the stress hormone cortisol. Unlike sleeping pills, melatonin does not cause drug dependency. Take your melatonin supplement at least an hour before sleeping. Never take it before going to work.
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