Regain your long-lost high-quality sleep with a few changes to your daily schedule. If by chance of luck you can live up to age 80, you will be spending roughly a full one third (approximately 26.6 years) of your life just to sleep. That is, assuming that you get enough sleep, which is around eight hours per night.
You might be surprised at the sheer amount of our life used to sleep, but there is a reason why our body decides to spend many years in the land of dreams: many restorative and protection renewals of our body system take place during our slumber. When you improve your sleep quality, you also improve your health and well-being. As you may be questioning how to do that, here are 5 important tips to help you out.
Having a good sleep depends on the sync between your circadian cycle and your lifestyle and schedule. The sync will reach its optimal state when your body is regularly exposed to light during the daytime.
To start syncing those two qualities, you can try to head outside to walk or jog within 30 minutes after you get up. That might be hard to do at first if you are not a morning person, but it will be worthwhile. Besides, going outside before starting your daily routine certainly helps improve your sleep quality.
…especially if the sun shines out there
Another benefit of basking your body in the sunlight is it increases the levels of vitamin D — more than 40 percent of Americans do not get enough of it. When your body lacks the vitamin it needs, it will lead to insomnia and excessive daytime drowsiness.
Then you ask: why not use a pill instead? Preliminary research finds out that those who consume vitamin pills might not sleep as soundly as people who do not take supplements.
Cut off your coffee routine
Here is some advice: do not drink coffee after 2 p.m. although you think you need it. Why so? Research has suggested that caffeine might impact sleep in a negative way, even though consumed within six hours before bedtime. Just savor the afternoon cup you need, then reserve it for the next morning. You should limit teas, sodas, and decaf, too.
According to a survey conducted by the National Sleep Foundation in 2013, the findings stated that regular, vigorous exercises lead to the best quality sleeps.
Similar reports were found at a study in BioMed Research International. The research stated that moderate aerobic exercise could help to fall asleep quicker and sleep better.
Choose your meal carefully
An amino acid that helps tremendously to induce sleep is called tryptophan. Not only that, tryptophan helps convert serotonin to the neurotransmitter, which increases the feelings of relaxation. It can be found in turkey, peanut butter, and bananas.
To enjoy the full benefits, have some roasted turkey with a complex carbohydrate and vegetables for your meal, as well as a tablespoon of peanut butter on half a banana as a dessert.
While the tryptophan leads you to sleep, the combination of your meal attacks any hunger and intention of midnight snack you might have.