The 8 daily habits that can help us sleep faster at night
After a tiring and stressful day of any activity, be it from school or work, our body needs to rest in order not to strain itself. What enables our body to recharge is sleep, which is a very important body function. And why is that? Because sleep makes us healthy not only physically, but mentally as well. A good night sleep will provide our body plenty of energy, and make our brain function properly.
Thus, it is very essential to improve one’s sleeping habit because it can affect the overall performance of the body. The easiest way to do so is to have the traditional 8-10 hours of sleep every night, which is also important because it serves as the building block of our sleep cycle. But that is more like an effect than a cause if you look at it. Simply put, there are factors that will enable you to have better sleep quality, thus improving your entire health.
To start off, do you know that the time you wake up everyday plays a vital role in your sleep cycle? If you always wake up at the same time, your circadian rhythm, which coordinates the metabolism and hormones that are related to sleep and wakefulness, will improve considerably. If you get yourself used to this practice for 14 consecutive days, your body clock will eventually adjust to it, hence setting yourself to wake up at the same time everyday. Your weekend sleep may be compromised but hey, health is more important, right?
As they say, breakfast is the most important meal of the day. It’s like the first set of bullets we should prepare for the day’s battle. In layman’s term, it is our first source of nourishment that will wake our body organs and fuel them to work for the entire day. Aside from that, recent researches have proven that breakfast is indeed one of the factors that can contribute to better sleep quality. Our brain is being oriented to keep calm as food is available, thus keeping a person’s “preserves energy, avoid predators” instinct , commonly known as caveman behavior, at bay.
Aside from breakfast, the food the we eat throughout the day can also affect the quality of our sleep. In this case, try to avoid carbohydrate-rich foods because they can trigger sleepiness. The “sugar rush” that you feel after eating such foods is only temporary and will only lead to further tiredness. On the other hand, eating foods that are rich in protein can help us to feel energize, thus preventing the sleepy feeling at the inappropriate time of the day.
When there are things that we still have to do but we already feel sleepy, most people would usually resort to drinking coffee. This circumstance typically happens to students finishing their school requirements, and may occur in broad daylight. However, although drinking coffee may awake us, its effects won’t wear off just like that. It takes about 6 hours for the caffeine to lose its effectiveness. And by that time, your sleeping routine have already been disrupted.
All of us are familiar with siesta as it is a common practice in the Philippines brought by the Spaniards. This is done by taking a nap in the afternoon, usually after lunch. However, sleeping for a long time at this time of the day is actually bad for our sleeping routines. Have you ever feel so alive at night because you slept in the afternoon? Because of this, your sleeping cycle is already disrupted. It is advisable to just take a short nap not longer than 20 minutes, doing so will make you feel refreshed.
Another thing that can regulate our circadian rhythm is going outdoors to be exposed to the sun, or the natural light. Absorbing this natural light is like telling our body clock that it’s still early to feel sleepy, hence there won’t be any troubles in our sleeping routine.
The activities that we do before we go to bed also plays a vital role in the quality of our sleep. Don’t use any gadgets for at least half an hour before you sleep, the blue light that it emits is bad for your health. Avoid consuming food that contains caffeine, you won’t be able to sleep easily. Just stick to those that can calm and help you fall asleep better, like tea for instance. Be it what you do or what you eat, you should check all of these things to not compromise your sleep quality.
A cycle is only a cycle if it’s done repeatedly and continuously, so just like how we started off with waking up the same time everyday, we’ll end this with sleeping in the same time manner. Doing so will definitely get your body used to your cycle, thus improving the quality of your sleep as well. At first, it may be hard as your body is still adjusting but if you do this consistently, then your body clock will eventually synchronize to it.
A good night sleep means a refreshed mind and body. So don’t compromise the quality of your sleep or you’re in for some serious trouble.