After a long tiring day of work, a good night’s sleep is what you’ll look forward to the most. But what if the Sandman forgot to visit your home and you have trouble getting a shut eye? What will you do?
Sleeping disorder is a matter that you should take seriously. In case you didn’t know, research shows that poor sleep at night has detrimental effects on your brain function, exercise performance and hormones. Not only that, but it can also cause weight gain and an increased risk of disease for both adults and children.
Therefore, having enough and good sleep can help you exercise better, perform tasks more efficiently, and control your diet. That’s why if you experience trouble sleeping, you should take note of some things.
Here are some useful tips for home remedies for sleep:
Set a sleeping schedule and stick with it–no matter what.
Going to and getting out of bed at the same time every day can help set your body’s internal clock and improve the quality of your sleep. Pick a time when you usually feel tired, so you can easily commit and observe this habit.
Stop taking caffeine after 2 PM.
Yes, that means no coffee, no tea, and no soda. Although caffeine provides some benefits– it stimulates your mind and enhances your focus—it will stay in your system for about 8 hours. Therefore, having caffeine inside you after 2 PM will make it harder for you to sleep at night.
Exercise at the right time.
Exercising can optimize the quality and length of sleep, but note that it shouldn’t be done within 4 hours before you sleep. At least 30 minutes of cardio exercise keeps your body temperature elevated for 4 hours. When your body is about to cool down, it alerts your brain to release melatonin, which will make you feel drowsy and ready for bed.
Check your medications.
If you are taking medications, either for chronic conditions or otherwise, it’s better to review them, in case it might have sleep-related side effects. Beta-blockers, for example, are prescribed for people with high blood pressure and typically cause them insomnia. List down all drugs and supplements you take and consult your doctor on how they affect your sleeping cycle.
Nibble on some cheese crackers and finish off with milk.
Contrary to popular belief, it can be perfectly alright to eat something before you go to sleep. Sometimes, it even helps you get better sleep. For your nighttime nosh, go for snacks that combine both carbohydrates and protein that contains tryptophan. An excellent choice will be cheese crackers and a glass of milk! You’ll be amazed how easy you’ll drowse off to sleep!
Regulate your light exposure.
In the morning, get exposed to as much sunlight as you can and let natural light into your home or workspace as possible. Then when night time comes, avoid bright screens at about one to two hours before your bedtime. The blue light being emitted by your gadgets is disruptive. Also, keep your room dark when you sleep!
And there you have it! Follow these tips whenever you find yourself in the middle of the ‘I-can’t-go-to-sleep’ situation. Say goodbye to your worries and hello dreamland! All these brought to you by Oasis Natural Cleaning!
