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October 19, 2020
Statistically, we aren’t sleeping as long and, possibly, as well as well as necessary today. It’s getting more prevalent now, during these tumultuous times.
The effects of lack of quality sleep are virtually instantaneous. Your overall physical and mental performances degrade immediately. The long-term effects include weight gain, a compromised immune system, and increased risk to dreadful diseases, to list a few.
However, getting a proper, restful sleep leads to many wonderful things. You feel generally better. You’ll have an appropriate eating habit. You ward off infections better. And there are loads more to gain!
That’s why we’ve compiled a few tips and tricks to help you get the best out of sleeping.
Set Up for More Comfort
Many of us love sleeping in hotels or doze off easily in a spa or any similar environment. This is because these places are engineered for comfort. The beds are mostly better than what we have at home. Noise and temperature are largely controlled. And, usually, there are blackout curtains.
Try to replicate the comforts we get from other places that offer better circumstances for sleep.
Find a mattress that won’t make you develop pains in the long run. A mattress that’s good for your needs is said to improve sleep quality up to 60%. It is recommended to change it every three to four years. The same applies to pillows and sheets.
The optimum temperature for a good sleep is about 70°F (20°C). But personal tastes vary. So know the temperature comfort level specifically for your sleeping comfort and try to stick to it.
Light and noise are common factors that diminish sleep quality. Invest in double-glazed windows and thick curtains for noise and light reduction. If needed, use soft, comfortable earplugs. Try to sleep in total darkness, and block appliance and gadget displays that cast bright light.
Speaking of gadgets, if at all possible, avoid exposure to display screens before bed. Light affects one’s body clock, and light from phones, tablet, and TVs give out a type of light called ‘blue light’, which affects the body’s sleep/awake rhythm more.
Get More Natural Light During the Day
We mentioned avoiding light when trying to sleep. But now we are recommending that you expose yourself to natural daylight intermittently for at least 2 hours. Studies have shown that those 2 hours of light could give you up to 2 more hours of sleep and improve its quality by up to 80%! But be safe. Don’t sunbathe when it’s too hot and, of course, always consider sunblock.
It’s What You Consume or Don’t Consume
Obviously, caffeine is a no-no. Apart from keeping you from actually sleeping, that cheeky cup of java you had six hours before bed could diminish sleep quality when you do doze off. The stimulating effects of caffeine can stick around your system for up to 8 hours. It could hinder deep restful sleep significantly.
Another beverage to avoid is alcohol. Yes, alcohol is a depressant and it does often trigger sleepiness. However, the sleep quality is far from optimal. You may not notice it because you thought you were having a good old regular snooze time. But alcohol actually disrupts sleeping patterns. It causes snoring and unnoticeable episodes of waking up in the middle of the night.
The last time you ate also affects sleep. It is recommended that we don’t eat anything 4 hours before hitting the sack. Eating late alters the release of melatonin, the ‘sleep hormone’.
Chill Out Before Bed
Practice relaxation techniques like meditation, light reading, and breathing exercises. These will help unload the day’s activities, so you sleep with your mind and spirit defragged and open to the thought of pure rest. This applies substantially for when you’ve had a long or bad day.
They say that one of the things that decide what we dream about is what had happened during the day. It’s the mind’s way of sorting memories and making sense of them. When you’ve had a bad day, you might get bad dreams if you have not properly detached yourself from these memories before bed
A nice shower an hour and a half before bed is also thought to add to sleep quality. Hot or cold, whatever you are comfortable with as long as it is soothing for you. This relaxes your body and promotes deeper sleep.
Supplement Your Body Chemistry
We’ve mentioned melatonin as the key hormone for sleep. It’s what tells the body that it’s time to stop doing what you’re doing and get some sleepy time.
The one of the main reasons we don’t get restful sleeps is because melatonin production or absorption is altered. This is either by the habits to avoid that we’ve said above or other reasons.
Melatonin supplements are available by prescription, depending on where you are. If you think you can benefit from taking them, consult a specialist. We highly advise against taking melatonin supplements without talking to an expert first even if a prescription is not required.
A good night’s rest play a major role in overall health. We simply need it to function properly in every way. The body does not shy away from letting us know that we aren’t sleeping well and long enough. And we surely must not ignore these signs lest we pay a much higher price than ‘not feeling up for it’ during the day.
ThinTea has a signature blend for improved sleeping. It’s called Sleepy Slumber, and it is 100% safe, organic, and additive-free. This tea facilitates faster and deeper sleep; you wake up refreshed and energised! Check out other blends like the Detox and Everything packs; all you need for improved general health!