Good sleep is essential to our health and well-being. Moreover, quality sleep helps in balancing out hormones and keeping stress-related diseases at bay. A restful sleep at night makes us eat less while supporting weight loss. However, a chronically sleep-deprived person might experience weight gain and suffer from various health problems. Besides, they can also suffer from mood disorders like anxiety and depression that negatively affect their quality of life. So, if you suffer from sleeplessness and are looking to improve the quality and duration of your sleep, we have you covered here.
We bring you six simple research-backed tips that can not only boost sleep duration but also improve your overall health.
1. Consider Herbal remedies
You might want to try out some herbal medicines as an alternative treatment for insomnia. Kratom is one such herbal plant that can calm your senses and help you sleep well. There are several varieties of kratom that are available for sale. Hence, choosing the right strain for your sleep problems is crucial. Try out the trainwreck kratom intake methods for its various potential sleep-inducing properties. This kratom variety is used extensively for reducing anxiety and aiding in relaxation. It may also help in regulating mood and acts as a sedative. All these sleep-friendly characteristics make kratom a good choice for alleviating symptoms of insomnia.
Besides kratom, you can also consider taking Valerian root, Lavender and Ginkgo biloba for treating sleeplessness.
2. Expose yourself to sunlight during the daytime
Our bodies follow a natural sleep-wake cycle. This cycle or circadian rhythm affects our bodily processes, hormones and brain. When we expose ourselves to bright light or sunlight during the daytime, our circadian rhythm remains healthy. This helps in enhancing our energy during the day and also improves our sleep quality and duration. When insomniacs were exposed to bright light during the daytime, it helped them cut back on time to fall asleep by about 83%.
Exposure to bright light or sunlight not only helps people with sleep issues, but it can also help improve sleep quality in average sleepers.
3. Avoid caffeine consumption later during the daytime!
Caffeine is a natural stimulant that helps us stay focussed and alert throughout the day. However, consuming caffeine later in the day can inhibit your ability to unwind and sleep at night. In a study, it was concluded that consuming caffeine about 6 hours before bedtime negatively affects sleep quality. Since caffeine stimulates the nervous system, insomnia people should finish their last sip of coffee or soda by 2 pm. So, if you crave coffee during late afternoons or evenings, stick with decaffeinated drinks to boost your sleep duration and keep insomnia at bay.
4. Avoid napping during the daytime.
We all feel the need to take a short power nap post-lunch hours. However, long periods of napping during the day or irregular napping can adversely affect the sleep quality of insomnia individuals. Daytime napping can send wrong signals to our circadian cycle, negatively affecting our nighttime sleep. However, the effects of daytime napping differ from person to person. Many people who take regular naps during the daytime often sleep well through the night.
But, if you suffer from poor sleep at night, we would recommend you avoid daytime napping or shorten the duration of your naps to less than 30 minutes.
5. Consider taking melatonin supplements!
Melatonin is a widely used sleep aid that helps you to gain restful sleep. Melatonin is often prescribed in insomnia treatment. This supplement is considered the most simple and effective way to improve sleep quality. Besides, studies have shown that no withdrawal effects are experienced by users. Melatonin is also used when you travel through different time zones. This supplement helps the body’s circadian cycle to get back to a normal rhythm. So, if you experience poor quality sleep, we advise you to start taking low dose melatonin. Increase the dosage incrementally to assess your tolerance levels. However, melatonin has brain-altering functionality. So, please consult a qualified healthcare professional before embarking on melatonin supplementation.
6. Establish a pre-sleep routine
If you have insomnia, try practising a relaxation routine before bedtime. Studies have shown that incorporating such techniques improves the quality of sleep. You can read a book, listen to music, meditate and even practice a few sleep-inducing yoga poses. Practice deep breathing along with progressive muscle relaxation techniques. Try out various relaxation methods and find out which one helps you to get quality sleep at night.
Sleep is undoubted, an indispensable part of our health and well-being. Lack of poor quality sleep can cause a plethora of physical and mental health disorders. So, folks, if you want to gain optimal health, make sleep a top priority. The tips mentioned above can help you boost your sleep quality and optimize your health.