You may think that falling asleep now is an impossible dream. You may stay up late at 3 AM, counting sheep, but wondering why you are not able to fall asleep. Now, what if you were told that a good night’s sleep is more under your control than you might have thought before.
Sometimes, all you have to do is put in a bit of effort and follow a healthy sleep habit. Researchers have identified a variety of practices that constitute healthy practices and healthy sleep habits- known as ‘sleep hygiene’. Sleep Hygiene can help anyone increase the hours they spend sleeping, even those people whose sleep is affected by jet lag, shift work, or even insomnia.
- 1 How To Increase Sleep Hormones Naturally?
- 1.1 Avoid the consumption of caffeine, Alcohol, Nicotine, and several other chemicals that may interfere with your sleep.
- 1.2 Turn your bedroom into a Sleep Inducing Environment
- 1.3 Establish a Soothing Pre-sleep- Routine
- 1.4 Go to sleep when you are tired
- 1.5 Try not to be a Nighttime Clock Watcher
- 1.6 Use the light to your advantage
- 1.7 Early to bed
How To Increase Sleep Hormones Naturally?
Sleep hygiene may not seem like a real thing at first, but rest assured, it is the best way to get sleep in the present busy world. Listed and described below are some simple tips to make this impossible dream of a good night’s sleep, a reality.
Avoid the consumption of caffeine, Alcohol, Nicotine, and several other chemicals that may interfere with your sleep.
Coffee and sleep are no new news- it just doesn’t happen! All coffee lovers know that caffeine is a stimulant that can keep you awake. Caffeine is found in coffee, tea, chocolate, cola, and even pain relievers. It is capable of keeping you awake for about four to even six hours awake. Smokers too should refrain from using tobacco products close to sleep time, as that can keep you up for hours.
Although alcohol helps in bringing on sleep, for some it acts as a stimulant, keeping you up for several hours if consumed past bedtime. In some cases, it can increase the number of awakenings, generally decreasing the quality of sleep at night. It is recommended to limit the consumption of alcohol to one or two drinks per day and definitely avoid drinking within three hours of bedtime.
Turn your bedroom into a Sleep Inducing Environment
Sometimes, it can be the environment around you that prevents you from having a good sleep. For instance, if you are living in a busy area, traffic and lights can be the reason that prevents you from sleeping. To achieve an environment that can help you in achieving a sound slumber, lower the volume of the outside noise with some earplugs. Use some thick curtains to darken the room, or even eye masks and shades it is absolutely necessary. Light is usually a powerful cue that tells the brain that it is time to wake up, so you might want to lower the ‘White light’ so you don’t have disturbed sleep. Make the temperature comfy enough- keep it cool, preferably between 60 to 75 degrees Fahrenheit. Keep the room well ventilated, and make sure that your bedroom is equipped with comfortable pillows and mattresses.
If you have a pet and it keeps waking you up during the night, then you might want to figure out what is making the pet uncomfortable. Most pets might feel uncomfortable in regulated temperatures, and so you might want to keep them out.
Try limiting your bedroom activities to sleep and sex only. If possible, keep computers, T Vs, and other work materials as this can strengthen the mental association between your bedroom and your sleep.
Establish a Soothing Pre-sleep- Routine
Try easing the transition from wake time to sleep time with a period of relaxing activities for about an hour or so before bed. Try taking a bath- the rise and fall in body temperature promotes drowsiness, read a book, watch television, or practice some relaxation exercises. Avoid doing stressful and stimulating exercises- like work, or discussing emotional issues, etc. Too much physical and emotional stress can cause the body to secrete the stress hormone cortisol which is associated with increasing alertness. If you do take your problems to bed, try writing them down and putting them aside. This simple hack can help you in putting your problems aside for a while calms down your stress level.
Go to sleep when you are tired
Struggling to sleep can sometimes lead to frustration, which can worsen things. If you feel like you cannot fall asleep, or if you’ve been trying for the past twenty minutes, then get up and do something relaxing like read a book or listen to some music. Eventually, you will feel tired enough to fall asleep again.
Try not to be a Nighttime Clock Watcher
Staying up late and staring at the clock, or waking up in the middle of the night, and looking at the time can sometimes increase stress, making it harder to fall asleep. Sometimes, you do have to turn your clock’s face away from you.
If in case you do wake up in the middle of the night and you don’t get sleep, try doing some relaxing activities like watching something on the TV, or listen to some music, or read a book. Try keeping the room a bit dim, so it does not activate your biological clock. When you start to feel your eyes dropping and you feel drowsy, then get back into bed and try to get to sleep.
Use the light to your advantage
Natural light keeps your internal clock ticking, and on a healthy sleep-wake cycle. Let in the light first thing in the morning and you’ll be surprised how awake you will feel.
Early to bed
Many people do manage to steal a snooze every now and then at different times of the day. However, for some people who find it problematic in falling asleep at night, afternoon napping could be the reason. This is because the afternoon napping decreases the sleep drive. If you do feel the need to nap, try keeping it short and wake up before 5 PM
These tips should be included in your daily and nightly routine. If you stick to them, you will have developed sleep- hygiene- one that will provide you with the perfect, improved, and restful sleep.