Many people around the world suffer from sleep-related disorders or struggle to get that sweet, deep sleep in the least time possible. Some jobs even limit the hours of sleeping as they require a hectic schedule. Mind you, that sleep is vital for our body, for feeling refreshed, for preparing us to face the next day with all the zeal. If you also struggle to get enough sleep then read on to satisfy your query. There are four stages of sleep- light sleep, half sleep, deep sleep and fast sleep. Without going into the intricacies, I will try to solve your issue, and for this, you need to know that the third stage, deep sleep, is the most important of all. During this stage toxins are eliminated from our body, resources are restored, and the organs’ functioning is checked. The longer the 3rd stage is, the more refreshed you feel to battle through the whole day. Enough talking now let us discuss the details and provide you with the solutions for a sound sleep.
Waking up at the same time every day
It is critical for your brain to process that there are only a certain number of hours to restore the resources. You will have to fix a pattern for your body and stick to it. If you wake up at 6 AM daily, then you need to follow the same schedule on the weekends. Do not give in to the desire of getting some extra sleep on the weekends. Your body needs to come into a habit of getting up at the same time every day and going to bed at the same hour. It sounds hard, but once you get in this habit of a regular schedule, you will feel much refreshed and ready to go on with your tasks.
Waking up during the fast sleep phase
It is easier for you to wake up during the period of fast sleep. Now there are various methods that you can use to your advantage. You can use a smartphone app like Pillow and SmartAlarm for this purpose. These apps are quite accurate but not very convenient as you have to keep your smartphone on the bed next to you to allow it to track your movements and sleep data. But if you follow the first step regularly, you may not have these apps, as your brain will accommodate the fast sleep phase to the time you wake up every day. You can always use sleep bracelets which are cheap, accurate and will wake you up with a light vibration.
Not letting humidity, temperature and light disrupt your sleep
The optimal level of moisture that you need for sound sleep is 45% or even 70%. Maintaining the humidity level is crucial. To solve this issue, you need to buy a humidifier that will display your room’s humidity level and even keep it at the required standards.
The optimal temperature necessary for good sleep is 60 to 68 degrees of Fahrenheit. Try to maintain this temperature in your room.
Melatonin is a sleep hormone which is released only when there is complete darkness. You do not need any ray of light reaching your room at the hour of sleep. Try using a mask or thick fabric curtains that will block all the light coming your way. Your room needs to be pitch dark so that light is unable to hamper your sleep.
Exercising in the morning
Exercising in the morning does not just help you to improve the quality of your sleep; it will also keep your body healthy and in good shape. Exercising in the morning will increase your body’s temperature and its efficiency, and let’s be honest there is no better way to kickstart your day. It will seem hard to you if you do not exercise even a little bit but you will get used to it in no time. Trust me; it is well worth the effort. Do some exercises like pull-ups, push-ups, stretching etc. for 15 minutes. Add it into your schedule and brace yourselves for the sweet sleep.
Avoiding some foods
Now this one will be a little hard if you are a foodie like me. Cut short the intake of coffee, alcohol, cigarettes, energy drinks and heavy, fatty foods. Say ‘no’ to these items and welcome the sleep. Even a scone ate before bedtime will hamper your sleep. Eating just before going to bed is not at all recommended. Try hard to follow this one. Sleep is essential for your body for many reasons.
Some bonus tricks
1. Drink sufficient water
The body uses water during sleep, and so it is essential to maintain the water level in your body. In addition to this, there are many other uses of water without which our body will find hard to work efficiently.
2. Taking a shower before bed
Your body cools down during sleep. Keep the temperature of water at around 75 degrees Fahrenheit. You are helping your body from beforehand to cool down a little bit.
3. A lot of light
To quickly wake your body up, you need to go outside or to your balcony just after you rise and be in the presence of sunlight. Melatonin, the sleep hormone, is quickly destroyed when exposed to light.
4. An orthopaedic pillow
This suggestion seems very vague but, trust me when I say that orthopaedic pillows enhance the quality of your sleep. It is also great for your neck, back and blood flow. Ask for professional help so that you can choose the right one for yourself.
Follow the above steps and have the best sleep of your lifetime. I have always had a problem with sleeping, and I am also a light sleeper. If you too long for a deep sleep which refreshes you and gives the body just what it needs, you need to note down these steps and follow them with determination quickly.
Note- You should consult a doctor immediately if you find it hard to sleep even after following the steps. Professional advice is highly essential in such matters. Maintain your sleep hygiene and follow the steps as recommended by your doctor.