Nothing beats enjoying quality sleep. However, due to present-day hustle and bustle, the body hardly gets sufficient rest. It is important to note that poor sleep patterns can largely impact one’s hormones, exercise performance, and brain function. It could also increase weight gain and the risk of diseases.
According to BBCgoodfood,
Studies have found a relationship between the quantity and quality of sleep and health problems, such as the risk of diabetes, high blood pressure, heart disease and depression. What’s more, a lack of sleep is believed to suppress the immune system, leaving you vulnerable to infections and increased appetite, potentially contributing to weight gain.
Nevertheless, factors such as heightened stress, poor diet and irregular sleeping habits have been associated as causes of disrupted sleep.
Avoid your computer, TV or phone screen light.
The brain often secretes melatonin at night when it’s dark to help us fall asleep. However, the light from our phone, TV or computer restricts the amount of melatonin produced, keeping us wide awake.
Ensure you avoid watching TV or using your phone before going to bed, also, put away your phone at least 30 minutes before going to bed to enable your body clock to switch off naturally.
Reduce Sugar intake.
The consumption of sugar is said to increase energy levels such that getting sleep at night becomes difficult for an individual. This is because our body uses magnesium which is a vital sleep-inducing mineral – that processes sugar. However, when the level of magnesium is low it becomes difficult for the body to process blood sugar, thereby making the situation worse.
Avoid late-night eating.
The act of eating pushes up the body’s core temperature, and this can disrupt sleep. So try to eat your evening meal at least four hours before going to bed.
Avoid consuming Caffeine late at night.
Caffeine has been reported to contribute to the inability to find sleep. Caffeinated drinks should be avoided after midday because it takes the body roughly 5-6 hours to get rid of caffeine.
Drink a glass of warm milk before bed.
It is advisable to take a glass of warm milk before going to bed at night. This is because dairy products are rich in the amino acid tryptophan, which helps in the production of the sleep-inducing brain chemicals, serotonin and melatonin.
I hope you find these tips helpful. You can check here for more tips on getting good rest. f you have any more suggestions on how one can improve one’s quality of sleep, kindly share them in the comment section.