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Sleep, one thing we all struggle with, me included! How many us can recall sleepless nights? It is certainly irritating when you are sharing a room with someone and that person is snoring in his/her sleep while you tumble and turn, switch positions, but nothing works, fate just won’t give you some sleep!😑! Due to this, moi decided to put together a blog post to help you guys sleep better and avoid those dark circles!
- Do not consume caffeine late in the day
Caffeine is a drug that promotes alertness, such a drug in other words is known as a stimulant. It stimulates to do more activity and stay alert. Caffeine apparently behaves as an “adenosine receptor antagonist.” Adenosine (your body’s natural sleep-inducing agent) is a substance in your body that promotes sleepiness. Caffeine blocks the adenosine receptor to keep you from feeling sleepy.
Being a caffeine addict I mostly prefer caffeine drinks over anything else. Have you ever drank coffee the night before your exams? Well we all have done that, yeah? And it works, at least for me it does, 😁, it keeps me awake. One thing you could do to sleep better would be to avoid caffeine drinks nearer to your bedtime.
- Switch off those gadgets!
Who has the habit of checking social media or playing games before sleeping? Not me! 😅! The blue light emitted from digital devices reduce the production of melatonin (after only 1.5 hours of using technology in the evening), the hormone that controls your sleep/wake cycle or circadian rhythm. Reducing melatonin makes it harder to fall asleep and remain asleep, note that this might affect each person differently, but isn’t it better to stay safe and avoid the use of technology?
Screen time before bedtime, can also mean that people overload their brains with information before hitting the bed. And then on the bed, the facts they read over keep revisiting their brain and avoid aiding sleep! It is simply a distraction!
- Have a bedtime routine
Sleep at the same time, and rise at the same time, can no doubt have a much beneficial effect. We should try maintaining our bedtimes even during the weekends and make sure that we do not screw up the schedule for the upcoming week.
- Maintain a good bedroom environment
Make sure your sheets are clean. There should not be any clutter or objects on your bed obstructing your sleep. Additionally, care to the noise exposure and light exposure you receive from your room, hang up some curtains to avoid the light. If your room is located near a traffic filled area, then you will have to do something to block out all that external noise! Furthermore, choose your mattresses and pillow, with care, make sure they are comfortable. I hate it when my pillow is not leveled, it totally leads to a neck ache! 😓. Temperature also matters, so make sure you sleep in a cool environment, switch on the fan, or if you live in a country like Sri Lanka, you will need an air conditioner!
- Take a bath or shower before bedtime
Taking a shower/ bath before bedtime is a popular sleep remedy. As it helps our body cool and relax. Try not to go to bed sweaty. Instead pamper yourself with a nice long bath, and fall asleep better! 🤩
Ahh I feel so sleepy right now!😂! Certainly going to hit the bed after this post!
Stay safe stormies!