Everyone knows the consequences of sleep deprivation. Lack of sleep might be hazardous to your physical, mental, and emotional health, eating away all your concentration, energy levels, and good mood.
Whether you suffer from restless sleep or face troubles falling/staying asleep, sleep deprivation is a common issue that affects millions of people around the world. Fortunately, sleeping pills with their potential overuse and abuse aren’t the only option. There are plenty of tactics to get more quality shut-eye in a natural way. So, let’s draw attention to six tips on how to address your sleep deprivation.
A sleepless night seems like a great excuse for skipping the gym, but if you want to treat sleep deprivation is do the opposite of sleeping – stay active. Brief periods of movement leave you feeling stronger and more positive, help you stay more alert, embrace the day, and prepare for a much-needed night’s sleep.
It’s better to avoid intense or vigorous workouts, as pushing yourself when you tired can leave you more worn out, exhausted, and vulnerable to injury. Instead, choose different kinds of light activities like brisk walking, cycling, or practising Pilates. Exercising in nature can offer added bonus points by reviving the body, reducing stress and mental fatigue, and improving mood.
Create A Peaceful Space
The most obvious solutions are usually right under our noses. If you’re struggling to relax and fall asleep at night, take a look at your surroundings. Are the lights too bright? Is there rubbish, toys or clothes everywhere? Are the surfaces clean? Does the room smell musty? It is important to settle down in a place that feels clean, calm, and collected – not claustrophobic or messy.
Keep your bedroom clean and try to incorporate things like soft lighting, scented candles, or incense into the room. If you have the means to, why not invest in some fairy lights to make the space extra inviting?
Meditation and yoga are both effective methods to improve your sleep quality as well as boost the immune system, reduce stress levels, and unwind the nervous system, which can be disrupted by poor sleep.
Make sure to incorporate a nightly ritual by practising meditation or doing a few yoga poses before sleep to mentally and physically prepare yourself for a shut-eye. By making it part of your daily routine, you receive the advantages of the physical low-impact exercise and the mental benefits of decreased stress and anxiety, which are both essential to better sleep.
Maintain Healthy Eating Habits
We love it, we need it, but we are all guilty. Our debatably felonious habits are making us lose our beloved sleep, whether it be quenching our thirst with alcohol or indulging in the Swiss country code luxuries… chocolate and cheese! However, caffeine and alcohol consumption, overindulging, and overeating, especially sugar-rich or junk foods before you go to sleep, is not beneficial for digestive systems and is likely to interfere with your sleep.
However, sometimes we have to make sacrifices for the greater good. Try to avoid eating 2–3 hours and limit the intake of caffeine, caffeinated soft drinks, and alcohol before bedtime to give the body time to digest and rest.
Try Out CBD Oil
CBD oil is a natural alternative to traditional medication that won’t cause severe side effects, addiction, or changes in a state of mind. Cannabidiol, or just CBD, is delivered from Cannabis Sativa plants and after intake interfere with the body’s endocannabinoid system (ECS). This cell-signalling system is responsible for most processes occurring in an organism, such as stress, sleep, pain, inflammation, immunity, memory, etc.
CBD benefits and support of ECS can help to calm racing thoughts and stressed mind, relax the body, relieve pain and chronic aches, boost the immune system to experience a good quality night’s sleep.
Incorporate “No Screens In Bed” Rule
The next time you sit in your bed with the bright blue glow of your mobile device on your face, remember that your laptops, tablets, and mobile phones emit short-wavelength blue light. This halt production of the sleep-inducing hormone melatonin, which in turn makes you feel more alert.
Aside from the relaxing atmosphere with soft ambient lighting, it is also beneficial to turn off all electronic devices like television, smartphone, and laptop, and keep them away from the sleeping area. In case you must use your mobile device in the evening, consider adding a filter or download an app that limits the amount of emitted blue light.