5 ways to get a better sleep

Sleep is an essential bodily function that has many benefits. Lack of sleep, on the other hand, can be very damaging and is linked closely to weight gain. You can exercise all you want, but if you are not sleeping enough you won't get any results. Here's 5 ways to help you get a better sleep:

1) Cut down on caffeine. Caffeine drinkers may find it harder to fall asleep than people who don’t drink it. Once they drift off, their sleep is shorter and lighter. For some, a single cup of coffee in the morning means a sleepless night. That may be because caffeine blocks the effects of adenosine, a neurotransmitter thought to promote sleep. Caffeine can also interrupt sleep by increasing the need to urinate during the night. Those who can’t or don’t want to give up caffeine should avoid it after 2pm, or noon if they are especially caffeine-sensitive.

2) Stop smoking. Nicotine is a central nervous system stimulant that can cause insomnia. This potent drug makes it harder to fall asleep because it speeds your heart rate, raises blood pressure, and stimulates fast brainwave activity that indicates wakefulness. In people addicted to nicotine, a few hours without it is enough to induce withdrawal symptoms; the craving can even wake a smoker at night. People who kick the habit fall asleep more quickly and wake less often during the night.

3) Limit alcohol intake. Alcohol depresses the nervous system, so a nightcap may seem to help some people fall asleep. However, alcohol suppresses REM sleep, and the soporific effects disappear after a few hours. Drinkers have frequent awakenings and sometimes frightening dreams. Alcohol may be responsible for up to 10% of chronic insomnia cases. Also, alcohol can worsen snoring and other sleep breathing problems.

4) Develop a sleep routine. Our bodies respond well to routine, we are creatures of habit! Have a designated bed time, allocate the same time to reading or other pre-sleep activities, and set your alarm for the same time each morning.

5) Exercise! People who exercise have a more restful and deeper sleep, and wake feeling much more refreshed than those who do not.

Comments are closed.