Sleep is an essential part of our life and is crucial to the well-being of our bodies. Sleep is necessary for the production of the feel-good hormone serotonin. This chemical is responsible for helping our bodies deal with stress and is produced in the brain during deep sleep. It is also essential for our cognitive health. In addition to improving memory, proper sleep can help our immune system fight off diseases and boost our productivity.
Getting sufficient sleep is essential for maintaining a healthy body. Insufficient sleep lowers growth hormone, which is linked to obesity. Poor sleep also inhibits the production of growth hormones, a hormone that promotes healthy growth in children. It also helps teens and adults repair damaged tissues and cells. It is even essential for fertility. But it is not easy to fall asleep as various factors constitute unhealthy sleep practices. You must train your brain to sleep better to become accustomed to your habit of sleeping better and should also maintain a proper sleep schedule. Here are some common methods that you can follow to train your brain to sleep better.
Create a Sleeping Nest
You have to create an ideal bedroom for sleep, where you have a comfortable padded mattress with near no or less light. Noise-proof mattress with a temperature ranging between 60 to 67 degrees Fahrenheit where you would get a night of maximum REM sleep.
Apart from all these factors below, another thing that could affect your sleeping pattern is the firmness of your mattress. The firmness of your mattress determines the quality of your sleep; therefore, you must choose the mattress with the right firmness. Realizing the firmness of your mattress can be tricky. Consequently, the industry offers you a firmness scale to determine the correct firmness of the mattress.
Lower Use of Light
Studies have already concluded that melatonin, the enzyme secreted by the body and responsible for sleep, is only released when exposed to darkness. Therefore we must have minimum lighting while we sleep at night and avoid the blue light which is emitted by laptops and smartphones, as these lights are responsible for keeping us awake rather than letting us sleep
Sleep At A Specific Time Everyday
You can also try going to bed at a specific time each night. By getting to bed early in the morning, you’re sending a message to your brain that you’re not allowed to sleep more than a certain number of hours. By making it a point to get up earlier than you need to, you’ll be teaching your brain to maximize your sleep time. By limiting your sleep, you’ll be more likely to sleep for a few hours and use all of it wisely.
Declutter your room from the excess sound that would hamper your sleep. Assuming you live in a loud, metropolitan setting, playing repetitive sound running a fan in the room could help overwhelm any abrupt commotions that might frighten you from your sleep.
Avoid Caffeine After A Certain Time Of The Day
Quit drinking stimulated fluids something like six hours before your ordinary sleep time (a few specialists don’t say anything after 3 p.m.). Also, caffeine is in something other than espresso, so that applies to certain teas and soft drinks, as well as chocolate. Indeed, chocolate. Some hot cocoa you think might assist you with dozing could contain 25 milligrams of caffeine, while some green or dark tea will give 50 milligrams of caffeine
Avoid Spicy Food Late night
Weighty and zesty food varieties might give you indigestion or other stomach-related issues, influencing your capacity to get and stay unconscious. Concerning sugar, concentrates on showing it’s connected to fretful, upset rest and may potentially affect chemicals that control desires. It suggests chomping on a small bunch of nuts, a couple of cherries (high in melatonin), a banana (which contains muscle relaxers, potassium, and magnesium), and decaffeinated teas like chamomile, ginger, and peppermint.
Keep Your Bedroom Sacred
Reserve your bedroom for just sleep and sex, as this will create a sense of sacredness in your bedroom. It will keep your bedroom clutter-free, clean and hygienic, and ideal for getting a comfortable sleep.
Apart from all the above factors, the quality of your mattress also determines the quality of your sleep. You should check the mattress firmness scale. Therefore if your mattress is old, sagging, and uncomfortable to sleep in, it is an ideal time for mattress replacement.
Why Do We Need All These Tricks and Traits to Sleep ?
The human body needs a certain amount of sleep to function correctly. Our bodies require between five and eight hours of sleep per night. While some individuals can generally operate on five to six hours of sleep a night, others need more. Two systems control sleep. The biological clock contains the amount of sleep we need, while the sleep drive is responsible for our ability to fall asleep. We all need a certain amount of rest, so the question of how much sleep we need is a crucial one for our health.
Sleep improves immune system function. It strengthens the immune system and can prevent chronic illness. When the immune system is weakened, it’s more vulnerable to infections and higher blood sugar levels. As a result, people with sleep issues are more likely to experience heart disease, stroke, and diabetes. A lack of sleep can affect their memory. It can affect their focus and cause them to be irritable and have high blood pressure. Also, you should maintain your favourite sleeping pose.
If you wake up early, you’re sending the message to your brain that you have a limited amount of time for sleeping. When you sleep later, you’ll miss out on that extra time and won’t be able to get a good night’s sleep. When you wake up early, you will train your brain to recognize the right time to sleep. This is very helpful in achieving a good night’s rest.