Not getting enough sleep? Now would be the time to try and put some strategies in place to change that. Did you know that not getting adequate sleep can actually have the same impact on your body as low levels of exercise or eating a poor diet? Adults should be getting at least 7-9 hours of sleep each night in order to refresh the body from the day before and keep them feeling well in themselves.
If you’re struggling to get to sleep at night or constantly waking up during the night, check out the below tips on improving your sleep pattern:
Reduce blue light exposure
While we should be getting as much natural light as we can during the day, the opposite can be said when it comes to blue light in the evening. When our body is exposed to the blue light emitted from smartphones and other devices, it influences the circadian rhythm and tricks the body into thinking it’s still the middle of the day. As a result, you’ll have a much more difficult time dropping off. It would be best not to use devices at all approximately two hours before you go to bed, but if it’s essential, there are several things you can do to prevent the blue light affecting you:
- Download apps to blocks blue light emittance
- Wear specialized glasses to block blue light emittance
Use CBD oil
Cannabidiol, otherwise known as CBD oil, can provide a number of health benefits, but it has recently been suggested to be a natural remedy to help those who suffer from insomnia. The cannabis extract interacts with the body’s endocannabinoid system and helps to ease you into a relaxed state. Although you may be worried about taking certain medications for the fear of becoming reliant or even ‘high’ from certain drugs, CBD from the Premier Hemp Company at www.premierhempcompany.com is not an addictive substance, meaning it’s completely safe for regular use.
Cut out the caffeine
It would not be advised to drink coffee before you go to bed. While caffeine is beneficial for boosting concentration, energy and function, it is a stimulant. The drug promotes alertness and blocks the adenosine receptor in the body that causes you to feel sleepy. As a result, your body is unable to get into a relaxed state and fall asleep.
Don’t take naps during the day
Regardless of how tired you may be throughout the day, it wouldn’t be a good idea to take frequent naps, as this can go on to affect your evening sleep pattern. You’ll be confusing your body’s internal clock by sending mixed messages to your brain on when you need to relax and when to stay focused.
Alcohol has been shown to increase symptoms associated with insomnia and enhance snoring. If you’re a regular drinker, it would be wise to consider giving up completely or at least cutting down in the evenings. If not, you may have difficulty with your sleep cycle in the long-term.