How To Promote Restful And Sound Sleep?

Insomnia is the most common sleep disorder characterized by irregular sleeping patterns, and the inability to fall asleep. The common symptoms include fatigue, day time irritability lethargy, mood swings, and sluggish memory. As per statistics by the American Academy of Sleep Medicine, nearly 10% adults around the globe suffer from chronic insomnia while 30-35% individuals face a brief spell of insomnia once in their lives.

In short, sleep disorders and insomnia are growing more with the advent of time. Owing to technology, stress and other factors, for example, social media, more and more millennials are staying up late and destroying their sleep cycle. An affected sleep cycle results in a multitude of health hazards starting with depression, imbalanced hormones, stress, anxiety, poor performance in work fields along with hampered creativity and chronic diseases.

However, against the odds, the good news is an improper sleep cycle can be fixed by developing a few healthy habits.

Here’s What to do for Inducing Proper Sleep –

1. Get Some Sunlight

The body has a natural clock within it known as the circadian rhythm. This circadian rhythm helps the body stay awake during the day and informs it when it’s time to sleep. If you’re suffering from mild insomnia then it’s best that you get some sunlight during the day as studies prove that bright light contact at daytime helps the body’s circadian rhythm to function optimally. Thus, bright light exposure will lead to better sleeping patterns at night.

2. Stop Consuming Caffeine Post Noon

It’s no secret that caffeine gives the mind a neurological boost that makes it active. Hence, even if caffeine provides a multitude of health benefits if you need to sleep it’s best to stop drinking caffeine 8 hours before going to bed. The reason is caffeine stays active in the bloodstream for about 6-8 hours. So consuming it around evening might worsen sleep patterns indomitably.

3. Make a Routine

The most consistent way to improve the sleep cycle is to make a routine. Try marinating the time you got to bed and waking up at a fixed time. To help promote sleep you can even consume melatonin supplements with lemon balm extracts like Ortho-Sleep. Melatonin is ideal for relaxing the body and balancing the sleep-wake cycle. Consume these supplements 60 minutes prior going to bed to induce sound sleep.

4. Avoid Irregular Day Time Napping

Short power naps may help a body feel rejuvenated and fitter, but irregular daytime napping leads to confusing the circadian rhythm of the body. As a result, if the body consistently takes longer naps during the day, it might face issues falling asleep at night.

5. Skip the alcohol

Alcohol might cause drowsiness and tendencies of sluggishness but doesn’t aid sleep. In fact, alcohol eliminates sleep like no other. Consuming alcohol at night caters to snoring and Sleep Apnea. Further, alcohol messes with the body’s circadian rhythm by restricting the production of melatonin in the Pineal gland. As a result sleep patterns are compromised leading to insomnia.

Bottom Line –

Sleep is vital for your health and immunity, so follow the above tips and ensure that your sleep cycle isn’t messed up. With good sleep comes better hormone regulation and stable health. So, create a suitable sleeping environment and ensure at least 7-8 hours of sleep regularly.

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