A third of all Americans are getting less than the recommended seven hours of sleep per day. Lack of sleep leads to diabetes, weight gain and high blood pressure. Unfortunately, many people struggle to find ways to improve their sleep quality.
According to the U.S. Centers for Disease Control and Prevention, every adult must sleep at least seven hours per day to maintain a healthy body. Otherwise, you will be prone to developing certain complications. As per a wellness entrepreneur and researcher Chris Masterjohn, Ph.D., there are several ways to improve our sleeping habits. These require time management and creating a sleep-friendly environment.
Below are five tips that can help you imrpove your sleep quality at night:
Establish A Basic Sleep Hygiene
Exposing yourself to morning sunlight allows you to follow basic sleep hygiene, Masterjohn told Mind Body Green. He said that it gives your body a steady rhythm and must be done by the moment you wake up. Being outside for half an hour allows you to absorb sufficient natural sunlight.
Keep The Bedroom Cool
Keeping the room temperature cool allows for uninterrupted sleep. The temperature should be anywhere around 65 to 76 degrees Fahrenheit.
Sufficient Melatonin In The Body
Sleep quality can be improved by talking supplements especially those containing ingredients that promote methylation. This is a process that involves the production of melatonin which helps you maintain uninterrupted sleep.
A study published in the US National Library of Medicine suggested that supplements with vitamin B6 support methylation. They also help your body produce sufficient amounts of melatonin for better sleep. This is particularly helpful for those who constantly wake up in the middle of the night, which indicates that they lack melatonin in the body.
Amino acid tryptophan promotes better sleep and is sourced from protein foods. Exercise also promotes the production of tryptophan and so does eating more carbohydrates.
You may improve the transport of this amino acid to the brain by following a high-carbohydrate meal during breakfast and by exercising during the day. Eating enough food also prevents insomnia because of a lack of carbohydrates in the liver. This causes an unstable blood sugar level which leads to disturbed sleep.
© GettyFalling asleep is easier if you follow a psychological winding down routine. You may achieve this by meditating in the darkness or by playing video games while wearing blue-light-blocking glasses. You may also feel sleepy faster by reading a book before bedtime. Most take about two hours to stop thinking about work. Nevertheless, falling asleep is easier if you unwind an hour or two before dozing off.
© Source: Medical Daily