Can’t Sleep Well? Here’s How You Can Feel Well Rested!
One of the biggest factors that help us function better in our daily lives is how well-rested we feel. Studies have proven that adults need 7-8 hours of sleep every night in order to retain their health and stay productive. If you feel as if your productivity has taken a hit, there may be several attributes to it. Can’t sleep well or not getting quality sleep is linked to increased mood swings, brain fog, lowered cognition, and an increase in other disease risks.
Not only is it necessary that you make sure that you sleep adequately, but it is also important to track the REM sleep cycles. Too much REM sleep is just as harmful as too little of it, which is why 60 percent of the population experiences some sort of sleep irregularities.
we have a few tips to help you out. Read on below to understand each method and how it can improve your overall health and wellbeing.
1. Drink a Glass of Warm Milk Before Bed:
Warm milk is associated with helping your body unwind after a long day. It is linked to inducing comfort and can reduce anxiety, relieve stress, and deepen your sleep. This tip is convenient for people of all age groups since the nutrients help everyone. You can make this a bedtime ritual for your entire family, especially if you have children in their developmental phase.
School can be challenging, and a warm glass of milk with a pinch of turmeric is what they need to snuggle into their blankets. As adults, you will also find a boost in your immunity due to the healing properties of turmeric. If you are lactose intolerant or vegan, you can substitute dairy milk with any other milk of your preference.
2. Make Sure Your Body Is Physically Tired:
The work we do today in a sedentary lifestyle mostly involves mental labor. No matter how tired your mind is, you may not be able to sleep if your body doesn’t get some exercise. Make it a point to go for a 30-45 minute walk or jog in order to tire your body out. If you like sports or hitting the gym, working out three to five times a week will keep your sleep cycle consistent.
3. Listen to Binaural Music:
Music can be used for various moods and purposes, especially while relaxing. Binaural beats are set to a certain frequency, and some of these can help you sleep consistently. Make sure to use headphones so that you remain undisturbed through the night.
4. Take Supplements to Unwind:
One of the latest contributions to health sciences is the role of CBD and melatonin in healing insomnia. Addressing the lack of melatonin in the body, the said capsule can help you drift into a deep sleep. However, CBD is far more effective if you have problems like a restless mind and anxious thoughts.
There are several online dispensaries that provide high-qualities products and blends for you to sleep better. One of the easiest ways to understand their simplistic payment and delivery system is to click here. Dispensaries are reliable and accredited portals partnered with payment mechanisms that keep your bank details absolutely safe- one more thing to help you sleep better!
5. Get in Touch with a Sleep Therapist:
Sometimes, there are too many variables that are involved in the lack of sleep or a disturbed circadian rhythm. Some may also struggle with insomnia, recurring nightmares, sleep paralysis, or night terrors, all of which make it difficult to feel rested. A sleep therapist is a trained professional will all the tools to help you address the root cause of these conditions so that you can sleep without any interruptions.
6. Reduce Screen Time Before Bed:
Make sure that you turn off your mobile devices and screens an hour before bed. If possible, put the devices away from your bedroom and use a conventional alarm clock to wake up. The light rays from the screen hinder your brain signals when it’s time to sleep.
7. Try Resetting the Vagus Nerve:
Your vagus nerve is the mechanism that helps the body to rest and digest. If you’re constantly stressed, your body may feel too wound up to fall asleep. You can try a few exercises or yoga poses that help in resetting the vagus nerve so that it helps you sleep better.
Sleeping well seems like a luxury today because there are many reasons to stay stressed out. However, with these effective methods, you’ll be able to reset your circadian rhythm and gain quality snooze time.