How to Improve Your Sleep Quality
Sleep deprivation has been a common problem and is
very frustrating for those who are affected;
sleep deprivation affects people of all ages.
However, sleep deprivation is more than just the things that are keeping you awake at night. The lack of deep sleep can also lead to sleep deprivation.
While it’s not simple to get rid of sleep deprivation, here are seven easy things that you can try to improve your sleep quality.
Avoid Blue Light
Humans’ circadian rhythm relies on light and darkness
to register our behaviour and mental
routines. By exposing your eyes to blue wavelength from your phones and e-book
reader, your body will produce less melatonin.
The reason is that your body reacts to daytime by keeping your melatonin level low. To improve your sleep quality, you may try to avoid touching your smartphones at least three hours before sleeping.
Exposure to Daylight
As mentioned above on how our circadian rhythm works, it is crucial to keep the cycle healthy consciously. Studies explain that bright daylight exposure improves your sleep efficiency by 80% and also increases your sleeping time by 2 hours.
Consistent Sleeping Schedule
Your body needs to get adapted to your daily routine, and this includes your sleeping duration. By doing this, it makes it easier for your brain to register your routine which leads to the right cycle of melatonin production.
If you are having trouble sleeping because you don’t feel tired, there’s no better way to tackle this than by doing exercise. However, it is also important to note that you should not exercise during the evening as it may worsen your sleeping pattern. This is because by exercising, your body releases hormones such as epinephrine and adrenaline that are stimulatory and increase alertness instead.
Exercising during daytime has also been one of many therapy methods for people with insomnia. Experts at National Sleep Foundation recommend at least 150 minutes of vigorous exercise a week to improve your sleeping time and sleep quality.
Try The Famous 4-7-8 Technique
Some of you may have heard of this technique that was invented by Andrew Weil called the 4-7-8 breathing technique. This technique is often used in yoga exercises. It helps your parasympathetic system to relax and increase oxygen flow to your brain.
The technique is straightforward although it may require practice:
- Touch the ridge tissue behind your upper teeth
- Exhale through your mouth, and ensure you make the ‘whoosh’ sound
- Inhale for 4 seconds
- Then hold your breath for 7 seconds
- Exhale for 8 seconds through your mouth with a ‘whoosh’ sound
Weil also mentioned that each sleep requires at least three times of the 4-7-8 breathing cycle.
This method known as acupressure has been practised for a long time to help improve sleep quality. Your body has pressure points that are associated with different parts of your body system. By applying pressure to the right pressure points, you can reduce the amount of time it takes to fall asleep.
Applying pressure to the base of your thumbs may help deepen your breathing to help you fall asleep faster. Additionally, the skin between your thumb and your index finger are associated with tendon caused by stress as well as a migraine and neck pain. By applying firm pressure for roughly 20 seconds before releasing, it may help your body to relax.
Many pressure points can help you to get more sleep and even prevent numerous diseases.
Keep Your Feet Warm
It is not only as seen in cartoons and movies; temperature plays a role in determining your sleeping. Most of you have probably felt that your room gets too cold or too hot during the night. Your body responds to surrounding temperature faster than it responds to external noise.
Make sure to get adequately tucked in to get the warm temperature needed for a good night’s sleep.
Aside from these easy hacks to achieve a good night’s sleep, there are also therapies that are done by professionals to help you get better sleep, for more information about your health, visit the Okadoc blog. You may also try Okadoc app to consult 24/7 online with experts.
Okadoc now offers virtual consultation with trusted doctors and hospitals. Learn more here!
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