Sleep is essential for humans, as well as many other mammals. It seems to be incredibly important for the proper development of the brain.
Science indicates when you fall asleep metabolic byproducts leave the brain, by the body’s lymphatic system. Improving your sleep quality is one way that you can improve the quality of your life.
Luckily, there are some straightforward ways that you can improve it now.
How to Have Better Sleep This Year
Many aspects of sleep are still a mystery to us. However, science has learned a lot about the practice over the last few decades. All mammalian creatures go to sleep as well as many other species of animals. It is essential for the body.
When you are asleep, the body repairs itself. Going without sleep is detrimental to both your physical and mental health.
Eliminate Sources of Excessive Stress
Whether it is deliberating over electric suppliers or arguing with your spouse, excessive stress can be severely detrimental to your sleep quality.
We recommend trying to eliminate any sources of stress from your life that you can. All too often, we allow ourselves to be inundated with stressful things without ever offering any resistance.
You do not have to allow stressful things into your life. You will likely find that once you expel them from it that you will be much happier.
Block Blue Light After 6 PM
The retinas of the eye pick up blue light. When the retinas pick up blue light, it sends a signal to the brain that tells it to interrupt melatonin production.
Melatonin is a vital hormone that helps to regulate your body’s circadian rhythm. The circadian rhythm is your natural sleep-wake cycle. This all means that when blue light is seen after dark, it can make it very difficult for you to fall asleep.
Unfortunately, most electronic screens emit blue light. You can use a blue light filter on your phone. There are also blue light filter sunglasses that allow you to filter out the blue light from every light source around you after dark.
Stop Consuming Caffeine After Noon
Caffeine has a half-life of nearly 12 hours in most people. That means that once you consume some caffeine after 12 hours, half of the initial amount you have consumed is still present in your blood.
If you consume caffeine after 12 PM, you will likely experience disturbances to your sleep later. By the time you lie down to go to bed, there is still a high caffeine level present within your blood.
Do Not Eat After Dinner
Believe it or not but eating before dinner can also disrupt your sleep. The body does not like to digest food while also sleeping. It would like to have the food digested before you fall asleep.
When you have a late dinner, you will likely experience difficulty falling asleep.
You can avoid this by always ensuring that you do not eat any more food after dinner. You also should make dinner before 6 PM, so you do not eat it too late either.
Only Use Your Bed For Sleeping
The brain is a curious creature. It builds associations and habits, whether we notice them building or not. The more activities you use the bed for, the more activities your brain associates with it.
If you can limit your bed to only being used for sleep, then it will be a lot easier for you to feel sleepy when you lay down in it.
If you use your bed to browse on your phone or watch TV, then your body may not feel tired when you lay down.
Final Thoughts on Improving Sleep Quality
Improving your sleep quality is all about consistency. Make sure that you try to go to bed at the same time and wake up at the same time each day.
The more consistent you are with your sleep schedule, the easier it will be for you to stick to it.