It is no secret that at least 2/3 of the world’s population is sleep deprived. And whilst late night aimless browsing through social media can be partly blamed, it mainly is a lack of awareness. In other words, most of them do not know that a few well-placed lifestyle changes on a daily basis can add up to the bigger picture. Sleep deprivation has become a rather pesky problem in society today. Try as they might, people are unable to secure the eight hours of sleep they are advised to every night. As a result, they end up not only suffering from short-term repercussions, but long-term ones too. Perhaps these tips will help.
Set a Pattern
You know how kids immediately know it is time for bed once they have had their dinner and their bath? That is because it has been wired into their brain for so many years that way. You created a structured sleep routine for them to follow and they subconsciously know that this means bedtime. As we grow, we tend to take matters into our own hands, losing the good habits our parents tried so fervently to teach us. It is time to get back to basics. Create a bedtime routine and stick to it, until your brain automatically recognises the actions as those leading up to bedtime. You will notice a marked difference.
Change Your Bedding
Most people do not realise this, but the quality of your bedding has a significant role to play in your quality of sleep. Though luxury quilt covers would no doubt help with this problem, it also has a lot to do with how often you change it up. Cleanliness and hygiene is also important. You need to ensure you have a few extra sets so you can frequently change it. Bedding that is there for months on end is no good at all. So much dust and dirt that is invisible to the naked eye gets trapped, resulting in illnesses and disease.
Out with Technology
So many people lie awake at night either reading their e-mails or browsing through something completely irrelevant and unnecessary like what new tantrum Kanye West has thrown this time. However, you should be firmly turning off all electronic devices including your television at least 2 hours before bed. The artificial light emitted from these screens have been well-documented to disturb your natural body rhythms, interfering with your sleep cycle in the process.
A balanced diet is good for a lot more than better sleep, but it can be instrumental for those who have been battling sleeplessness for a while. Avoid heavy foods for dinner and anything containing caffeine. This is not related to tea and coffee alone, but even foods that can contain caffeine but come as healthy options too such as apples. You want to wind down, not perk up your senses so if your body is especially sensitive, then read up on foods that are ideal at night. And most importantly, stick to them.