Lack of enough sleep will affect your hormones and slow down your brain. To avoid this, here are five ways to sleep longer during the night.
Use High-Quality Bedding
Your bedding plays a huge role in the amount of time you can sleep. High-quality bedding will be comfortable and probably make you sleep for longer hours.
Ensure to get sheets with a low thermal conductivity as they will make you sleep longer and comfortably at night. These sheets can withstand high and low temperatures, especially at night; they are ideal thermal barriers.
Whether soft or firm, your mattress should be high-performance to make you feel at ease at night. The size of pillow you pick out will be determined by the sleeping position that you prefer. If you like sleeping on the side, ensure to select a pillow that supports your neck, shoulder, and head. Also, if you prefer sleeping on your back, try using a thinner pad to reduce neck strain.
Avoid Caffeine and Alcohol
Drinking alcohol or coffee at night harms your hormones and sleep patterns. Caffeine in coffee is a stimulant. Instead of it making you sleepy, it will disrupt your sleep and keep you awake at night. Alcohol, surprisingly, has a similar impact.
Alcohol and coffee will reduce the natural nocturnal spikes in human growth hormone (HGH), which plays a part in your circadian rhythm. If you have to get yourself either coffee or alcohol, do so during the day. Avoid these drinks at night at all costs.
Also, avoid acidic food and fruits or spicy foods, as they might cause heartburns. Heartburns are unpleasant and can drastically affect the number of hours you sleep at night.
Use Sleep Enhancers
Several herbs and fruit extracts have biological properties that may help you sleep through the night without disrupting your natural metabolism. Valerian, for instance, is a herb that comes from the roots of a perennial flower. It is categorized as a dietary supplement and can be purchased over-the-counter. Try valerian if you struggle to sleep for extended periods; it will help you get a more peaceful night’s sleep.
Another option is cannabidiol, or CBD, one of the most important cannabinoids found in the cannabis plant. Cannabinoids link with your cannabinoid receptors to help maintain balance and stability in your body. You can choose from various flavors of CBD vape to discover one that is perfect for you, but you must first figure out what is causing your sleep problems.
If your worry or sadness interferes with your sleep patterns, vaping CBD will help you relax and fall asleep faster. Alternatively, you can increase your sleeping patterns by drinking chamomile tea, a medicinal plant, before night.
Tidy Your Bedroom
Your bedroom environment will highly impact how you will sleep. Your bedroom space has to be cozy for you to sleep longer at night. Walking into a room only to find it in shambles will have an impact on how you sleep. A decluttered space reduces the risk of having trouble sleeping, especially during the night.
Avoid loud music at night; instead, if you have to listen to music, let it be relaxing music. Also, your furniture should be placed in strategic locations rather than scattered over the space.
Additionally, for a cozy space, you want to ensure that there is no disturbing noise. Minimize natural and artificial light to improve your bedroom environment. Ensure that your bedroom is a serene, clean, and comfortable environment.
Exercise During the Day
Exercise boosts your metabolism, raises your body temperature, and boosts hormones. You can choose to exercise early in the morning hours or late in the afternoon. However, do not exercise too close to bedtime; this can disrupt your sleep.
Be sure to exercise during the day or at least three hours before your bedtime to sleep for longer hours. If you’re unsure when the optimum time is to exercise, try multiple times throughout the day until you find the one that works best for you; make sure you time your workout correctly.
If you cannot exercise for some reason, the goal is to engage in physical activity that keeps your heart rate high. Instead, go swimming or out for walks. Exercising to get your heart rate rising has the added benefit of increasing the production of endorphins, which are natural feel-good hormones in the body.
You are guaranteed to improve your sleep time and sleep longer at night if you use these methods.
Originally posted 2021-09-27 21:36:18. Republished by Blog Post Promoter