The quality of sleep that you get determines your physical and mental health. If you don’t get enough night’s rest, your productivity, energy, and emotional balance are affected considerably. You’ll find that a bigger majority of us struggle to sleep for the required number of hours.
Tips to help you sleep longer
The following three tips should help you sleep longer during the night.
During the day, take part in a workout program. It has been proven that people who exercise can fight the symptoms of insomnia, sleep apnea, and other conditions that affect the quality of sleep of most people. Fortunately, there are many kinds of exercise regimens that you can choose from and for most of them, they are not very demanding. For instance, a simple exercise such as walking for 10 minutes every day can help to improve the quality of your sleep. But remember that it could take several months of regular workouts before you start experiencing the effects that help promote sleep. This requires you to be patient and build an exercise routine that sticks.
2. Control light exposure
How much light you get exposed to determines whether you will have quality sleep or not. It helps to regulate your cycle of sleep and wake-up time. Understand that more melatonin gets secreted in your brain during darkness, and this helps to make you sleepy. With more exposure to light, your brain gets alert, and this could make it hard for you to sleep. However, the things that people go through in everyday life could alter the ability of the body to produce melatonin and alter the circadian rhythm.
To achieve better rest, try exposing yourself to bright light in the morning, remain outside during the daytime and let enough light into your room while working. During the night, do away with bright screens about two hours before bedtime, and avoid watching television late at night. Don’t read using devices with a backlight, and make your room dark before you sleep.
3. Maintain the same sleep and wakeup time
Every day, you should, try going to bed same time. Also, you should wake up at the same time every day, and don’t alter this schedule, even during the weekends. This ensures that the internal clock of your body is set so that even when you are tired, you will still sleep and wake up at the same time every day. Limit your daytime naps to less than 20 minutes every day since anything longer could affect your sleep.
It’s also important to remember that you can only sleep well when you have a comfortable bed. If you can use a high-quality mattress such as the navy rack sheets, you will have a perfectly fitted mattress that is soft and offers a comfortable sleep care package. If combined with routine exercises, reduce your exposure to light, and learn to sleep and wake up at the right time, you can enjoy a longer sleep.