Similar to a healthy diet and regular exercise, good night sleep is essential for your health. For your mental and physical wellbeing, sound sleep is critical. Some people find it difficult to fall asleep in the night. As a result, they suffer from headache and several other issues.
Poor sleep has several negative impacts on your health. It can impact your brain and body, such as biological functions, emotions, mood, memory and learning. If you want to enjoy better sleep, here are some quick tips for your assistance.
Enjoy Benefits of Swim Spas
Nowadays, swim spas are becoming popular for several good reasons. A spa may provide amazing benefits of hot tub and swimming pool. These are smaller than traditional pools, but give a method to swim against powerful water jets.
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It is a fantastic way to exercise and enable you to complete a workout. You can exercise without any impact on your joints. Unlike walking and running, it is an easy form of exercise. Swim spas are great to improve your cardiovascular functions.
If you have arthritis and joint pain, you can consider this exercise. The lukewarm water will be relaxing and soothing. It is ideal for people involved in physically demanding jobs. With a swim spa, you can help you sore and tight muscles.
Remember, the motion of warm water acts as a massage and to ease the stress from a day. With lower stress and relaxed muscles, you can improve your mental health. Moreover, it will help you to enjoy a sound sleep. It can be an ideal investment for your home.
Play with Lights
The human body has a circadian rhythm known as a natural clock for time-keeping. It can affect your hormones, body and brain and help you to sleep or stay awake. For healthy circadian rhythm, you will need natural bright light and sunlight during a day.
It can improve nighttime sleep duration and quality. If you have insomnia, exposure to bright light in day time can enhance the duration and quality of sleep. It may decrease the time to fall asleep.
Exposure to bright light for almost two hours per day can increase the efficiency of sleep by nearly 80%. Remember, daily exposure to light proves helpful for people with severe sleep issues. For this reason, you can invest in bulbs or devices of bright light.
Decrease Exposure to Blue Light
It can be beneficial to increase your exposure to bright light during a day, but the same thing can be dangerous in the night. Remember, circadian rhythm works in this case as well to trick your brain and force it to think that it is daytime.
As a result, your body may decrease hormones, such as melatonin that proves helpful to get deep and relaxed sleep. Blue light from electronic devices, such as computers and smartphones emit in a huge amount. It is worse for your health.
For your health, you have to decrease the exposure of blue light in the night. See these easy ideas to improve your sleep:
- Wear special glasses to block blue light.
- Download an appropriate app to block blue light on computer or laptop.
- An app can help you to block blue light on smartphones. Fortunately, apps are available for both Android and iPhones models.
- Turn off bright lights almost two hours before sleeping and stop watching television.
Avoid Consumption of Caffeine in the Evening
Caffeine offers numerous health benefits. It can increase your sports performance, energy and focus. By consuming caffeine in the evening, it may stimulate your nervous system and stop the natural relaxing process of your body.
If you are consuming caffeine before bed, it can make your sleep quality worse. Remember, caffeine may stay active for almost 6 to 8 hours in your blood. For this reason, avoid consuming coffee after 4 p.m.
Sometimes, the consumption of coffee becomes necessary for some people. In this situation, you can drink decaffeinated coffee. Feel free to drink lukewarm milk before going to bed. It may help you to enjoy a sound sleep.
Decrease Long Daytime and Irregular Naps
No doubt, short power naps are great for your brain. Irregular or prolonged napping during a day may adversely impact your sleep. By sleeping during the day, you can make your internal clock confuse. You will ultimately struggle for sleeping at night.
If you are accustomed to taking regular daytime naps, you must not worry because its effects can be different on every individual. Pay attention to your routine. Long daytime naps may become dangerous for the quality of sleep. In this situation, shorten your naps or stop napping.
For a sound sleep, melatonin is an important hormone. It will tell your brain that it is the right time to sleep. Sometimes, melatonin supplements prove helpful to treat sleep issue. Patients of insomnia can consider melatonin to fall asleep quickly.
Keep it in mind that melatonin can be useful to adjust to new time zones. It can help the circadian rhythm of your body to act normally. Fortunately, this supplement is available in stores. You can find melatonin gummies, pills, or even sublingual tablets. You can take almost 1 mg to 5 mg, almost 30 to 60 minutes before sleeping.
Make sure to consult your doctor before using any supplement. You are advised to start with a small dose to evaluate your tolerance. Remember, melatonin can alter the chemistry of your brain. For this reason, you have to take the advice of your physician.
Some other supplements for a relaxed and sound sleep are Glycine, Ginkgo biloba, Valerian root, L-theanine, Magnesium, and Lavender. These supplements are famous for helping with sleep quality and relaxation.
Impacts of Alcohol
If you want to enjoy better sleep, you should not drink alcohol. It can adversely affect your hormones and sleep. Alcohol is famous for increasing the symptoms of snoring, disrupted patterns of sleep and sleep apnea.
You are recommended to avoid consumption of alcohol before bed because it may decrease nighttime melatonin production. Moreover, it can trigger disrupted patterns of sleep.