Sleep is a reversible state marked by a loss of consciousness to our environment. It’s a well-known fact that sleep is essential to our physical and mental health. But despite its importance, a large percentage of people are regularly deprived of quality sleep. You can visit your doctor or get an online doctor consultation and speak about your issue. However, before consulting a doctor on call, you may want to try a handful of tips that you can use to promote sound sleep. Let’s have a look at some of them.
1. Exercise during the day
Daytime activity helps improve the quality of sleep at night, decreases stress, and improves mood. When you take care of yourself and exercise regularly, you will notice that not only will you feel good during the day, but also sleep better at night. Exercise has been proven to provide excellent benefits to people who are deprived of sleep. Including exercise in your daily routine can contribute to healthier and more restful sleep. It may also help improve issues like insomnia.
2. Be consistent with your routine
Get up every day of the week at the same moment. A periodic wake time helps set the natural clock of your body (circadian rhythm, one of the key reasons our bodies control sleep). Stick to a daily schedule for meals, exercise, and other tasks in addition to sleep. This could be a different timetable than you are used to, and that’s all right. Pay attention to the signals of your body and find a pattern that works for you and that during this “new normal” you will sustain. Make this a priority for all your family members.
3. Avoid seeping during the day
Don’t use the bed as your escape. If you are at home, try not to spend too much time in bed during the day, particularly if you have trouble sleeping at night. Try to keep it short, less than 30 minutes, if you must take a nap.
4. Get the morning light
Get out of the bed in the morning, and get some sunlight. The key controller of the natural body clock is light, and periodic exposure to light in the morning helps to set the clock of the body every day. Natural sunlight is best, as indoor lighting offers about twice the light intensity of even cloudy days. Make sure that you expose yourself to the morning sun for at least 20 minutes.
5. Stay away from electronic devices during the night
At least one hour before bedtime, blackout all electronic devices, and stop listening to any news. The non-stop news cycle seldom offers fresh details in the evening hours that you can’t wait to hear until morning and will possibly trigger your mind or inspire anxiety, making it harder to fall asleep. It is harder for your brain to turn itself off and get some sleep, as your cell phones, tablets, and electronic devices, may delay the release of the sleep hormone, melatonin. If you need something to help you unwind, you may use a book to curl up or listen to music.
6. Pen down the important stuff
There are certain times in the evening when your body can sleep better. But your body cannot shut off and go to sleep if your brain is busy thinking. Sitting down in the evening with a pen and paper and writing down the items that bother you can be helpful. You can revisit this list in the morning and take care of all the tasks.
Try the above tips to get better quality of sleep at the night. However, after trying these suggestions, if you still have a problem sleeping, then you might have a sleeping disorder like insomnia or apnea. Ask your doctor for medical advice, including concerns about making adjustments to your prescription, if you have a history of insomnia, and are taking sleep medication and can’t sleep. If you want to get a doctor’s advice from the safety and comfort of your home, you may speak with a doctor on call. Many physicians are now doing virtual visits and you can discuss the existing sleep issues with a doctor on call.