The One Secret to Improve Your Sleep

442
1761
how to get a good night sleep
The One Secret to Improve Your Sleep

Based on a research by Gallup news, we are currently experiencing a 13% decrease in our sleep time since the 1940s. Our average is about 6.9 hours of sleep, and 35% of adults do not get the recommended sleep time of 7 hours.

One of the causes of our sleep deprivation is our relationship with technology. Too much screen time can cause a lack of quality sleep. Research has now demonstrated that the screen light of our device can stimulate the cells in our eyes and reset our internal clock, which is the circadian rhythm. Not only does this affect our sleep, but it could also cause some health issues since circadian rhythm issues are connected to cancer, metabolism issues, and cognitive dysfunctions.

You can improve your sleep by applying this one secret, put in practice a daily bedtime routine.

It is proven that a cycle will trick your body into falling asleep at a particular time. Try to observe yourself, is there a time when you are tired? If so, make sure you go to bed before that time. Create a routine that allows you to accomplish everything before that time and go to bed. You can also set an alarm that will tell you that itÕs time to prepare yourself for bedtime. That way, you are less likely going to forget what time it is and be more successful at implementing a routine.

During your bedtime routine, make sure to shut down all electronics 1 hour before bed and add some calming rituals. Here are a few examples you can try:

  • Get a bath
  • Go to bed one hour before bedtime and readÊ
  • Take a herbal tea
  • Listen to calming music
  • Write in a journal
  • Do a meditation

During that hour before bed, it is necessary to avoid bright light; that way, you do not reset your circadian beat. You can also create a comfortable environment like set the room between 60 F to 67 F for optimal sleep temperature. Try sleeping with a fan on or a white noise machine. Having a constant sound in the room could help you maintain your sleep. If you like essential oils, put a drop of lavender on your pillow, this will help the brain relax. It is a good idea to consult a sleep expert if you continue experiencing sleep deprivation.

442 COMMENTS

  1. Just desire to say your article is as surprising. The clarity in your post is simply excellent and i can assume you’re an expert on this
    subject. Well with your permission let me to grab
    your feed to keep updated with forthcoming post. Thanks a million and please carry on the
    rewarding work.

  2. I’m pretty pleased to discover this site. I need to
    to thank you for ones time due to this fantastic read!! I definitely savored every part
    of it and i also have you bookmarked to see new
    information in your site.

  3. First of all I want to say terrific blog! I had a quick question which I’d like to ask if you
    do not mind. I was interested to find out how you center yourself
    and clear your mind before writing. I’ve had difficulty clearing my mind in getting
    my ideas out there. I do take pleasure in writing but it just seems like the first 10 to 15
    minutes are generally lost simply just trying to figure
    out how to begin. Any ideas or tips? Thank you!

    adreamoftrains web hosting services

  4. I do trust all of the ideas you have presented in your post.

    They’re really convincing and can certainly work. Nonetheless,
    the posts are very short for newbies. May you please prolong
    them a little from subsequent time? Thanks for the post.

  5. I think this is one of the most significant information for me.
    And i am glad reading your article. But want to remark on some general things, The site style is great, the articles
    is really excellent : D. Good job, cheers cheap
    flights 3aN8IMa

  6. I like the helpful information you provide in your articles.
    I will bookmark your blog and check again here regularly.

    I’m quite sure I’ll learn plenty of new stuff
    right here! Good luck for the next! cheap flights 3aN8IMa

  7. Have you ever thought about creating an e-book or guest authoring on other sites?
    I have a blog based on the same subjects you discuss and would love to have you share some stories/information. I know my
    visitors would appreciate your work. If you’re even remotely interested, feel free to shoot me an e mail.

  8. Very nice post. I just stumbled upon your weblog and wanted to say that I have truly enjoyed surfing around your blog posts.

    In any case I will be subscribing to your feed and
    I hope you write again soon!

  9. We stumbled over here by a different page and thought I may as well check things out.
    I like what I see so now i’m following you. Look forward to finding out about your web page yet again.

  10. Hello! I could have sworn I’ve visited this website before but after browsing through a few of the articles I realized it’s new
    to me. Anyhow, I’m certainly pleased I found it and I’ll
    be book-marking it and checking back regularly!

  11. It’s a shame you don’t have a donate button! I’d most certainly donate to this
    outstanding blog! I suppose for now i’ll settle for bookmarking and adding your
    RSS feed to my Google account. I look forward to new updates and will share this blog with my Facebook group.
    Talk soon!

LEAVE A REPLY

Please enter your comment!
Please enter your name here