The antidote for your low energy levels, sleepiness, and moodiness can usually be found in modifying your daily routines. Below are 5 tips you can experiment with to help accomplish your new year resolutions of not only getting more sleep, but getting better sleep in 2017.
Less blue lights from screens
Studies have shown that exposure to blue light suppresses the production of melatonin (a hormone that your brain produces to help you sleep) in your body. It is believed that the shorter wavelengths in blue light is what causes the body to produce less melatonin because the human body is more sensitive to this type of light.
“To prevent sleeping problems, avoid any exposure to blue light 30 to 60 minutes prior to bed. That means, no TV, tablets, computers or smartphones,” said Dr. Robert Oexman, director of the Sleep to Live Institute. “Ideally, you want your environment to be dimly lit so your body can start naturally producing melatonin.”
You can also enable “night shift” mode on your smartphone to turn off the blue lighting on your screen after sunset.
Everyone in their own bed
Though it’s nice to have your pets by your side, they can negatively affect your sleep patterns during the night. They can also bring allergy triggers like pollen into your sleeping space which could make winding down for bedtime uncomfortable.
Create a bedtime ritual
Try to create the same routine every night to let your body know it’s time for bed.
“This might include taking a warm bath or shower, reading a book, or listening to soothing music — preferably with the lights dimmed. Relaxing activities can promote better sleep by easing the transition between wakefulness and drowsiness.” claimed by the Mayo Clinic Staff.
Avoid caffeine prior to bedtime
“You should abstain from consuming caffeine between four and six hours before bed if you wish to have a restful sleep” according to Harvard Medical School’s Division of Sleep Medicine.
Four to six hours is only an estimation. You may have a different tolerance than your neighbor. Maybe you need six hours and your neighbor only needs 4. It’s important to find the time that works best for you.
Use the right pillow for you
A troublesome pillow can affect your lying posture, meaning you are more likely to toss and turn in an effort to get comfortable as you sleep. What’s even worse is a bad pillow can irritate or cause strain to the muscles in your shoulders, back and neck.
“People underestimate just how much of a difference having the right pillow makes, not only to the quality of their sleep but also to how they feel throughout the day,” says physiotherapist Sammy Margo.