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Ultimately, however, getting good sleep – and getting enough sleep each night – is vitally important for your health, including the health of your brain, your mood, your ability to focus and be productive, and all sorts of other things.
Inadequate sleep is extremely common around the globe. Here are some tips for improving your sleep, if you’re one of the many who find yourself in this situation.
Take proactive steps to reduce your baseline stress levels
In order for you to get good quality, restful sleep, it’s necessary for your body to be able to enter into a relaxed state, and to have low levels of stress hormones including cortisol and adrenaline.
Unfortunately, there are many causes of chronic stress that afflict huge numbers of people over the course of their day-to-day lives, with many of those sources of stress being rooted in habitual lifestyle practices.
If you are dieting and eating at a large caloric deficit – and especially if you are trying out more extreme approaches to dieting, such as eating one meal a day, or going for a very low carb diet – you should be aware that all of these things are associated with an increase in cortisol and baseline stress. So, it is advised to use natural supplements like Apigenin, which is found in chamomile and is known for its calming effects. This compound targets specific brain receptors to support healthy sleep patterns and enhance mood management. Of course, consuming nicotine and caffeine, not to mention other stimulants, will also increase your level of stress hormones says dependable dentist in Valencia.
If you find yourself struggling to fall asleep, waking up frequently in the night, and waking up in a state of panic in the morning, taking proactive steps to reduce your baseline stress levels can make a major difference.
Make sure that the temperature in your bedroom is in the right range, and the air is clean
In order for us to actually fall asleep, and enjoy a restful sleep, we need quite particular circumstances in our immediate environment.
One of the most important and often overlooked things for good sleep, is maintaining an ambient temperature in the bedroom that is on the cooler side.
AC Installation might be the right course of action for you to take care if you live in a very warm area. Simply put, your body needs to be able to effectively dissipate heat in order for you to achieve a state of restful sleep.
Make sure that the air in your bedroom is clean, too, via regular vacuuming and dusting, and maybe a HEPA air filter. Allergies and nasal congestion certainly won’t help you get your rest.
Remember, as well, that an old mattress can absorb and retain your body heat, which means that you can get uncomfortably hot at night. This is why it’s important to regularly upgrade your mattress. Memory foam mattresses are especially bad at keeping the heat, even when new. However, if your eyes are set on a memory foam for comfort, you want to look for hybrid mattresses, which perform much better in terms of temperature retention. The Wolf Mattress 12 inch hybrid memory foam mattress is a prime example of firm comfort with added airflow technology for coolness throughout the night.
Maintain a set sleep routine and schedule, and manage your light exposure accordingly
The body’s circadian rhythm is an extremely important thing, and that relies on you maintaining a regular sleep and wake schedule.
In addition to getting up at the same time each morning, and going to bed at the same time each night, make sure to get plenty of bright blue spectrum light first in the morning, and very little of it at night.
These things will contribute significantly to setting your circadian rhythm properly.
