Have you been struggling to fall asleep lately?
Are you longing for that satisfaction you used to get after a sound sleep?
You are at the right place!
Warning: If you are in dire need of immediate results, please consult a physician.
Sleep is one of the most growing concerns of the Millenials. We all fancy the thought of getting that trademark nap of 7–8 hours, yet we fail terribly at putting it into action. There is no denying that we all have something that always comes before zizz. But mind you, sleep wins in the end. It eventually comes between you and your priority.
The most common sleep disorder is insomnia, which is defined as having trouble falling asleep or staying asleep. As well as nap apnea and restless legs syndrome, these disorders also have common causes, such as psychological, environmental, physical, genetic, and aging factors. A proper nap routine is essential for treating all the grounds and the disorders that stem from them.
Sleep and Mental Health
Often, sleep and mental health are interconnected. When treating sleep deprivation, it is crucial to identify the cause. Sometimes, it may result from an underlying psychological problem such as anxiety, depression, etc. Conversely, lack of snooze leads to irritability, anger, difficulty handling stress, and other emotions. Moreover, it affects your short-term and long-term memory and concentration. Sleep-deprived people are rarely healthy and able to focus and engage effectively in any activity.
The Influence of Food Habits
The hormone called “melatonin” is the one main player in sleeping. And, of course, melatonin-rich foods help you improve your rest. At the same time, you have to watch your overall food intake to correct it in order for you to avoid tossing and turning. There are some other foods that help you relieve stress, reduce anxiety and cholesterol, and resolve other health issues that indirectly aid in sleeping.
Here are some of the effective foods to take before bed that aid in sleeping:
- Fatty fish such as Tuna, Salmon, Mackerel, etc.,
- Chamomile tea
- White rice
- Turmeric Milk
- Passion flower tea
- Tart cherries
Foods to Avoid Before Nap:
- Caffeine-rich foods
- Spicy foods
- Green tea
Essential Lifestyle Changes
Quality is more important than quantity since uninterrupted sleep determines how you function the following day. In order to achieve it, the first step is to develop and maintain a sleep routine. Try to fall asleep at or around the same time every day. Without a doubt, increased screen time before bedtime considerably affects melatonin production. Please do should stop using any electronic gadgets at least half an hour prior to bedtime. Also, set the alarm to remind yourself to nap when it’s time. Exercising or incorporating any other physical activity during the daytime can help you achieve sound sleep. But, too much physical activity close to bedtime gives you a hard time falling asleep.
Getting Ready to Sleep
You have to learn, unlearn, or relearn some habits for your biological clock to follow a specific sleep time. When you are ready to sleep, inhale for 4 seconds, hold for 7 seconds, and exhale for 8 seconds through the mouth. Do it at least four times. It is also essential to change into breathable clothes before sleeping. Too much sweating or too much cold interrupts your nap. In addition, the optimal temperature range for sleeping is 60–67°F. You can also try a warm bath, sleep-inducing music, listening to bedtime stories, or reading a book (yes, physical books) right before sleeping.
You have to give it what it takes to develop that sleep routine. When digging deep, we will know that developing or restoring the sleep cycle is nothing less than an art. It takes time, perseverance, and a lot of effort to attain sound sleep every day.
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