Sleep is a very important part of our lives. It may be tempting to stay up all night checking our various social media accounts. But the truth is, the less sleep you get, the harder time you are going to have when you are moving through your day. This is why it is important to put down the smartphone and tablet at night and give your eyes a break.
Anything with a screen, including televisions and computers, can keep you awake the longer you stare at it. This is because our pineal gland produces melatonin, which is the hormone that regulates our circadian rhythms when it's dark. When you stare at your screen, production of melatonin is suppressed.
Our latest gadgets trick our pineal gland into thinking it's still light outside, which stops it from producing melatonin. The result is a restless night that could leave you anxious and groggy the next day.
We don't mean you should turn your devices off for good. That wouldn't do anyone any good. You should try to turn it off at least 30 minutes before you get into bed. This will give your brain time to send the message to your pineal gland to get that circadian rhythm onto its next wave with some melatonin.
If you are having trouble sleeping and suspected your devices had something to do with it, great. You are on the right track. There is a myriad of other reasons why someone might not be getting the rest they need at night. If you've been shutting your devices down and you still can't get any sleep try a few of these tricks to get your rest.
How you sleep in your bed could have a good deal to do with why you are finding it hard to sleep at night. Let's see, do you sleep on your back? That's not a great position if you are a snorer or suffer from sleep apnea, which is a sleep disorder that interrupts the sufferers sleep with shallow or stopped breaths.
Sleeping on your stomach is even worse putting your spine in an unnatural position, which can lead to tremendous amounts of pain that will keep you awake.
Side sleepers have it the best because they are taking on the night in the healthiest position available. Trying to train yourself from sleeping on your stomach or your back to your side may help you fall asleep faster or stay asleep once you get there. Putting a pillow between your knees or your arms could save on any shoulder or hip pain in the future.
One of these little gadgets is an example of how technology can help you sleep instead of keeping you awake. If you are easily woken from outside noises then a white noise machine could be a great help when you are trying to sleep. They are great at creating a steady noise that is subtle but blocks out other noises.
Lavender is one the most relaxing scents known to humankind and has a good chance of helping you fall asleep at night. If you go to a local health food store you should be able to find some lavender oil. All you need to do is put a little bit on a napkin or piece of cloth and put it under your pillow case.
It may seem simple but the scent is powerful. Lavender has a great track record of helping folks relax and has helped many fall asleep. This writer can personally attest to its powers.
The idea is to relax yourself and a hot shower can help soothe your muscles from a long day's work. Take a shower an hour before you go to bed, which will warm you up. The cold air you expose yourself to when leaving the hot shower will force your temperature to drop, which can help lull you to sleep. Plus, that's one less thing you have to do in the morning.
Practicing meditation can help us in more ways than just our sleeping patterns. A regular practice can benefit your cardiovascular and immune systems. You can become more self-aware, improve your concentration, and relieve stress.
Meditation is a great addition to your routine if a healthy lifestyle is what you strive for. One of its most powerful assets is its ability to help people fall asleep.
Regulate The Temperature
If your room is too hot, then you'll be sticky and sweaty, most likely having a hard time sleeping. The room will be just as uncomfortable if it is cold. Get a good temperature going in your room and watch how much easier it is to fall asleep. That should range between 68 to 71 degrees Fahrenheit.
We find it difficult to enjoy our devices if we are sluggish from losing sleep the night before. Just as eating is important for our health, so is sleeping. Turn off your devices and try a few of these tricks to help with your struggle. You'll be happier with it when you get ready to scroll through your phone in the morning after a great night's sleep.