In the modern world of all-night businesses and constant entertainment being flung at us from all directions, a good night’s sleep can often be hard to come by. Afflicting many people, sleeplessness seems to invade random people’s lives and avoid others entirely.
So, what is the secret that divides these groups of people? Often the answer lies in routine, although occasionally a person will just sleep better on a Koala Mattress. We have here for you a list of 5 ways to reclaim your ideal sleep cycle, in order to close the gap between the deep sleepers and the tossing and turning majority.
Limit Caffeine
Caffeine is the average working person’s crutch.
The caffeine activates the adrenal gland which lets out small amount of adrenaline, waking us up and helping up focus on our work. It’s a miracle of cultivation to some, but too much of it can also be the cause of a sleepless night. Having caffeine after a certain time of day (and in some people, having it at all) can keep people up long passed their intended sleep time, so a good way to avoid this chemical side effect is to work out what time is too late for you personally, and avoid caffeine after this time.
Slowly Adjust
Maybe you’re coming back from holidays, maybe you’ve gone through a patch of unemployment, or maybe you’re moving from a night shift to a day shift. Whatever the case may be, some people can’t seem to slip back into the “sleep by 10, awake by 7” sleep cycle that is so coveted among the day-workers. This can largely stem from attempting to jump to it from another extreme, like sleeping at 3 am and waking at 1 pm, so a person attempts to sleep nine hrs after they’ve woken and are sorely disappointed by the results. Taking it slow and planning ahead is the easiest way to make this change, adjusting one hour per night until your sleep cycle is reclaimed.
Eating Habits
What you eat and when you eat it can also affect your sleep cycle. The amount of caffeine present in foods is often overlooked, but chocolate has a fair amount, and some people dine on that as a dessert or a snack before bed. High sugar foods such as candy or overly ripe fruits can also disrupt your sleep pattern, so it’s best to avoid them where possible. Finally, drinking lemon water as you just wake up is a good way to wake up incredibly fast and get your digestive system moving at the same time.
Bedroom Setup
The way your bedroom is set up can negatively impact your sleep as well, as the amount of stress placed on you by your furniture is something that lingers more than you may realize. An exit route from your bed being blocked by your desk or cupboard is a problem your brain can’t resolve without moving the furniture, so in an emergency situation you may become trapped by this item. These things sit in the back of your mind and cause you to maintain a constant low level of stress.
Technology Blackout
The lights from your phone, tablet, and laptop screens can also have a “waking” effect on your brain, as the sky-blue present in many social media platforms serves as a way to wake your brain up, as it naturally would only see that color at that brightness level during the day. Try to avoid using these devices in bed, and your sleep cycle will recover with time.
With these tips in mind, you can now go forth on your journey for better sleep.
Mia Guerra
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