Everyone knows that sound sleep at night is as important for good health as exercise and proper diet during the day. In the studies it has been discussed that sleep deprivation stunts brain, impairs moods and even poses risk in cardiovascular and immune systems. Poor sleeping also can raise one’s risk for developing other serious health problems, such as obesity and diabetes. Quality sleep is important to keep you healthy. Setting the ideal circumstances for good sleeping may start with choosing bedding. Flannelette Duvet Covers Uk are widely used in the UK, since they guarantee soft and warm feelings; they help create a sleep environment that is so comfortable, promoting deeper and more restful sleeping. In this article we’ll explore the factors that can lead to a more peaceful sleep.
Minimise Evening Exposure to Blue Light
Exposure to light at night, and especially blue light from smartphones, tablets, and computers, suppresses your sleep by lowering levels of melatonin, known to send signals to help you wind down and go into deep stages of sleep. While natural daylight triggers your circadian rhythms, which help your body’s clock work properly, evening exposure sends the wrong messages to the brain, keeping you up later. Minimise this interference by utilising strategies to reduce exposure to blue light just before bedtime. If possible, wear glasses that block out blue light. Then establish a routine to turn off your television, computer and other electronic devices at least two hours before sleep. Dimming the light level in your home in the evening will also reinforce your body’s natural wind-down process. This will further help you in having good sleep and experiencing a proper, deep sleep by stimulating melatonin production through this atmosphere.
Reduce Irregular or Long Daytime Naps
Short power naps recharge your energy, while long or irregular naps during the day interfere with nighttime sleep. If you oversleep during the day, this confuses your body clock and I think this will be harder for you to sleep at night. This will lead to a further degradation of the quality of your night sleep with formation of a vicious circle of daytime sleepiness for which you attempt to atone with even more nap. Get no longer than 20-30 minutes of daytime naps and avoid late afternoon naps so your internal clock remains on cue. That is, you feel sleepy at bedtime for uninterrupted sleep that your body needs for its optimal functioning.
Do Not Drink Alcohol
It may be relaxing with a drink or two in the evening, but it does so much damage to sleep and hormone levels. Alcohol intake enhances symptoms of sleep apnea, increases snoring, and generally upsets your entire sleep pattern. It interferes with melatonin production, important in regulating one’s circadian rhythm. While a glass or so at dinner isn’t likely to make too much difference, it is best to avoid drinks closer to bed. The purpose of this will be to make sure that your sleeping schedule is improved, the quality of your sleep also will be enhanced. Lowering the amount of alcohol that you consume allows the body to perform its functions with regards to rest better and you have a better chance of waking up looking and feeling fresh.
De-stress
When bills pile up and your to-do list feels endless, it’s easy for daytime stress to bleed into night, making it hard to sleep. Stress turns on your fight-or-flight hormones, which are designed to keep you awake exactly what you don’t want at bedtime. Give yourself time to wind down before bed. It can help you transition from the daytime chaos into a more relaxed state of mind, helping you sleep better and reduce daytime anxiety also. One effective technique in relaxation involves deep breathing. Take very slow, deep breaths; let your nose take in air and then exhale through your mouth.
Start a Sleep Ritual
When you were a child, you probably had a comforting bedtime routine, such as a story being read to you or being tucked in. You can devise a bedtime routine even as an adult that does the same thing-gently non-stimulating-that your body recognise it is time for sleep. All these rituals make a soft passage from wakefulness to sleep mentally and physically and take you toward falling asleep. Reading a book, drinking a cup of hot milk, having a warm bath or listening music should also be included as part of your sleeping patterns.
