One of the most common problems by adults today is that they don’t get to sleep well at night. Unfortunately, this isn’t something that you should fix. Sleep is a physiologic requirement that you need to meet. And quite frankly, you need at least eight hours of sleep at night.
What you have to understand is that there are many factors that you could blame why people have messed up their circadian system. Here are some things that can help give you a good night sleep.
Limit both caffeine and nicotine
Both caffeine and nicotine can wake you up. In fact, you want to make sure that you are not going to consume caffeinated drinks and try not to smoke a few hours before sleeping. By doing this, it helps your body to relax.
Have a strenuous exercise during the day
You also want to make sure that you are going to just want to sleep at night. Typically, you want to make sure that you are going to burn excess energy during daytime. Also, experts have discovered that exercise can also help fight insomnia. However, you want to make sure that you perform the necessary exercise at least 4 hours before going to bed. This way, you no longer have that adrenaline rush that keeps you awake.
Sleep in a dark room
You want to make sure that you are not seeing anything when you are about to sleep. Keep in mind that melatonin is released by the body in order to make you sleepy. This is only secreted by the body in the dark. This means that exposure to light stops the body from secreting melatonin.
You also want to make sure that you are going to get rid of distractions when you are already in bed. A lot of people have developed a bad habit of bringing their phone with them when they are sleeping. You can argue that people use their phone as their alarm. However, what you want is for your phone to have some distance from you. This way, you are also not going to be tempted to check emails and check your phone.
Clear your head before going to bed
You want to make sure that you are relaxed when you are headed to bed. One common problem why people end up staying late at night awake is the fact that they are thinking of so many things. Make it a habit to clear your head once you are already in bed. You can try different relaxation techniques from yoga to deep breathing exercises in order to help you have a good sleep at night.
Go to bed early
You also want to go to bed early. This way, you have the time that you need to relax and even readjust your circadian system.
There are many ways how you can have a good night sleep. However, it can be difficult at first especially if your body is used to staying late at night. The best thing that you can do is to try these tips and see which one works best for you.