Researchers at the University of Pennsylvania School of Medicine found that about 25% of Americans have acute insomnia every year. However, sleepless nights don’t have to be your norm. Reading this article will provide some tips to get you a night of better sleep.
Avoid Using Phone Before Sleeping
The blue light spectrum of devices activates hormones, inhibits melatonin during the day, and emits radiation that may disturb sleep. If you prefer to read books or evaluate your social diet through the phone, check the blue light filters’ programs. Ideally, however, your sleep routine should not lose sight of your devices.
Motivational speaker and TV personality Mel Robbins moved his smartphone into the bathroom next to his bedroom. So he doesn’t miss a last-minute newscast asking for comments on breaking situations but doesn’t bother to shut his eyes from the start.
Create Consistent Bedtime Rituals
Creating a typical pattern before going to sleep gives the body a signal that it is time to transition to a sleep style. Being near the same ritual on weekends will help you sleep. Do you sometimes have trouble falling asleep because your mind doesn’t shut down? Other people drink hot tea or choose valerian or melatonin supplements, helping them relax and close their eyes.
Be Careful with Caffeine Consumption
Because caffeine affects the nervous and endocrine system, you should consider limiting high caffeine drinks by afternoon. REM sleep is interrupted when alcohol is present in the human body. Therefore, experts recommend that you stop drinking three or more hours before going to bed and drink a glass of water with each cup of alcohol.
However, care should also be taken when taking water at night. Try to drink at least eight glasses a day in the morning and sip water during the night so that you do not wake up to take all the effort out of your bladder.