Hi Steemit friends.. some of us might have a hard when it comes to sleep.
Here are 5 tips that will help us achieve a good night's rest:
Maintain regularity - go to sleep at the same time,also wake uo at the same time. Have at least 8 hours of sleep daily.
We are a dark deprived society in this modern times and we need darkness in the evening to allow the release of hormone called melatonin. Try to dim down half of the light in your home an hour before bedtime.
Stay away from screens especially LED screens because they emit blue light that actually breaks on melatonin. Those emit blue light fools your brain thinking its still daytime even though its nightime already.Keep your bedroom cool. An optimal room temperature is actually 68 degrees fahrenheit. The reason is that your brain and body need to drop their core trmperature by about 2-3 degrees fahrenheit to initiate good sleep. That is why it is easier to sleep in a cool environment than in a too hot environment.
Avoiding alcohol and caffeine. Alcohol is what we call sedatives. What it does is knocking our brains out but not putting you into natural sleep. Alcohol fragments your sleep so you'll wake up many more times throughout the night. Alcohol is also a very potent chemical for blocking your dream sleep or youe rapid eye movement sleep. Caffeine on the other hand, keeps us awake so even if you can sleep in the night, the depth of your sleep is not as deep as when your not drinking during the day. So as a consequence, you wake up unrefreshed and you don't remember waking up.
Not to stay in bed awake. If you haven't fallen asleep within 20 minutes or so, or you've woken up and your finding it difficult to fall back asleep, don't stay in bed awake. The reason is that your brain quickly starts to learn the association between your bed being about the place that you're awake rather thanyour bed being about to sleep. So if you have not yet fallen asleep, go to another room and in dim light, just read a book. No screens, no email checking, no food. And only when you feel sleepy should you go back to bed. That way your brain can actually re-learn the association between your bedroom being about the place of sleep rather than being awake.
P.S. Hope this tips help us achieve a kind of sleep we need.. Have a great day ahead! Thank you for reading..
