Sleeping Issues
A night of good quality sleep is vital to keep your body and mind running through the day. But a lot of people don’t sleep well at all, and this can become a recurring issue if it’s not dealt with it. Young adults have a terrible habit of staying up until the wee hours of the morning, whether because they are socializing or students trying to cram in the study before an exam. Eventually, that lack of sleep will catch up with them, and their brains will be functioning less effectively.
Adjust Your Environment
You need to create an atmosphere in your bedroom to stimulate sleep.
Your bedroom should be cold, dark, and quiet if you want to sleep well. Make sure you are comfortable, with bedding neat, because if you have a messy tangle of blankets and sheets, this will make you uncomfortable during the night and lead to disrupted sleep.
To reduce any noise, try a white noise device or use earplugs. If the light is coming in through your curtains, get blackout shades or a mask that covers your eyes. When the head is alerted by light, it naturally thinks it’s time to get up.
Keep electronic devices out of the bedroom, and if you have a pet that bothers you regularly during the night, shoo it out of the room and shut the door. By only doing regular bedroom activities in the room, it
will teach your brain the bedroom is the place where sleep happens.
Preparing for Bed
There are several things you can do to make the ideal transition to sleep. You could undertake some activities that are relaxing an hour before you go to bed. Many find that taking a bath can make them tired, which is due to the way the temperature of the body rises then falls. Others may find reading relaxing or doing a bit of meditation is very helpful.
Whatever you do, avoid anything that could be stimulating or stressful, such as having conversations about in-depth topics or doing some leftover work from your job. Keep the television off if it’s in the room.
When the body is under stress, cortisol, the stress hormone, is secreted, and this increases the level of alertness. If you are worrying before bed, try writing your concerns down then put them away somewhere.
Make Sure You’re Tired
If you are trying to sleep while you are still feeling quite alert, it will never happen. Instead of going to bed because you think you should wait until you are feeling exhausted. It might mean a late night, but it will be less frustrating. The rule of thumb is, if you haven’t fallen asleep within 20 minutes, get back up and go out of the bedroom. Try reading or something else relaxing until you feel tired, then try again.
Trying to sleep when you’re not tired enough can be very frustrating,
which is just going to make you more anxious about not sleeping, and anxiety prevents sleep. But you can’t force rest. Let your body tell you when it’s ready to doze off.
Stop the Clock Watching
The worst thing you can do when you can’t sleep is to check the time.
It’s a bad habit many have, that when they wake during the night, they feel the need to see what the time is. But, this only makes it more challenging to get back to sleep. When you keep track of the time during the night, it can cause extra stress because you are frustrated you can’t sleep. Especially if you have somewhere to be in the morning, and you think you are running out of time to get some sleep.
The easiest way to combat this is to turn the clock around so you can’t see the time. If you lie awake for 20 minutes, get up, and do something else. Dim lighting is best if you have to get up, as it is less stimulating, and once you are tired, go back to bed.
Natural Sleep-Wake Cycle
Using natural sources of light can help your body maintain a healthy sleep-wake cycle. When you wake in the mornings, open the curtains and let the sunlight in, and this will trigger that it is time to get up, that it is time to be awake and alert. The natural sleep-wake cycle can be hugely disrupted for those that work night shifts, and it can take a long time for it to readjust once they return to day work.
Consistency
We all have an internal clock, and having a consistent bedtime and wake time, helps to set the clock, so your body is ready for sleep around the same time every night. Routines are essential, especially if you have trouble sleeping. Even if you have a terrible night of sleep, you still get up at the
same time no matter how difficult it is, so it doesn’t interfere with that internal clock too much.
Early Napping
A lot of people like to take naps during the day, and that is fine, so long as you do it at the right time. When you have trouble sleeping, the last thing you should do is have a nap late in the day because it can lower the body’s drive to go to sleep later. The best time is before 5:00 pm, and the nap time should be kept brief.
Watch What You Eat
Keep your dinner meal as light as possible, as high-caloric density foods can irritate your digestive system and prevent you from sleeping. Try and eat hours before it’s time to go to bed, and if you do get hungry during the night, only eat the foods you know don’t interfere with your sleep. Some people find carbohydrates or dairy foods can be less irritating at night.
Time Your Exercising
Although exercise is fantastic for your body and your cerebrum, it can be a problem if you don’t do it at the right time of the day. It’s essential to make sure that you finish doing any exercise three hours before its time to go to bed. Otherwise, the stimulation of cortisol will make it alert.
More Environmental Factors
Learn About Mindfulness
The term ‘mindfulness’ has been tossed about in recent years, with many not understanding what it means. Mindfulness is when you concentrate only on the present while being aware of how you feel and what is around you. It’s not to be confused with meditation, although mindfulness is often used in some meditation practices.
You can use mindfulness anywhere and anytime, and it can be a few
minutes or longer, depending on what you want and need. It is a mental habit that can improve levels of concentration, memory, and can also reduce stress levels.
The regular practice of mindfulness has been shown to reduce the risk of declining cognitive function as people age. Overall, mindfulness can significantly improve your psychological health. Try some mindfulness by sitting quietly, concentrating on your breathing, and be aware of what you can sense. If your mind starts to wander, bring it back to the present.
Lower Your Alcohol Intake
Previously we mentioned how alcohol consumption could significantly affect your memory and your overall brain function. Many people develop a habit of binge drinking, which has been shown to alter it and reduce memory. One study was conducted using college students who drank a minimum of six drinks in a short time each week or once a month. They showed deficits in memory recall tests.
If you repeatedly binge drink, the neurotoxic effects alcohol has on the encephalon can damage the section of the cerebrum called the hippocampus, which is a vital component of memory. There is nothing wrong with having a drink now and then; this won’t affect your mind as much and is relatively healthy. Just don’t overdo it!
