There are many techniques to have a more restful sleep. You can ensure you receive a good night’s sleep regardless of whether you want to get more rest, experience less stress, or focus better. You can get there with these 6 Sleep Doctor-Recommended Secrets to a Better Night’s Sleep.
Melatonin
Melatonin might aid in sleep if you have trouble falling asleep. However, discuss the best way to utilize it with your sleep doctor Austin Tx before taking it. If you take drugs for treating epilepsy, blood thinning, or anticoagulants, you should be aware of any potential interactions between melatonin and those drugs.
If you have a health condition like dementia, you should avoid using melatonin. The American Academy of Sleep Medicine advises against melatonin use in those who have Alzheimer’s disease.
Avoiding caffeine at least five hours before bedtime
If you have insomnia, try to avoid caffeine at least five hours before bedtime to help you get a good night’s rest. Caffeine can interfere with your ability to sleep and can have severe effects on your body.
Caffeine is found in various standard drinks, including coffee, chocolate, and soda. It is also found in many over-the-counter medicines. The FDA recommends limiting your caffeine intake to 400 milligrams per day.
Depending on how much caffeine you take, it can either positively or negatively affect your sleep. Caffeine blocks the adenosine receptors, which are responsible for promoting sleep. However, caffeine can also cause unwanted wakefulness.
Keeping your sleep area as dark as possible
There is much debate about how to snag that all-important zzz at the end of the day. Whether a slumbering princess or a slumber scalawag, you’ll need to make your bed at least once a week for optimal results. One approach to achieve this is to make sure your bedroom is dark. Not only will this help reduce the amount of time you spend in your pajamas, but it will also go a long way toward warding off those pesky insomnia scroungers. A sleepy bed will also free up space for those other luxuries such as Netflix and chill.
Wearing socks to bed to warm up those “popsicle toes”
Do you know that wearing good socks can improve your sleep quality? It is especially true of women. You were keeping your feet warm while you slumber can have many health benefits, including increased sleep duration and lowered blood pressure. Using a foot warmer can also help you sleep more soundly and boost your immune system. So, do it now!
Investing in top-notch socks and wearing them with your go-to shoes is the easiest way.
Weighted blankets
Weighted blankets are designed to induce a sense of calm by using deep-pressure stimulation. It is thought to relax the nervous system and increase melatonin levels, a sleep hormone. The calming effects of these blankets can be very therapeutic for patients with various health conditions.
A weighted blanket can help you fall asleep faster and stay asleep for a more extended time. These blankets also reduce the tossing and turning that occurs in the early stages of sleep.
Studies have shown that weighted blankets can also help alleviate symptoms of anxiety. These blankets have been shown to reduce the insomnia symptoms of people with depression and other mental health disorders.
Avoiding cola
The caffeine in cola can harm your sleep patterns. You can have a more challenging time falling asleep, wake up more often at night to use the restroom, and won’t get a whole night’s sleep. Fortunately, there are a few steps you may take to avoid coke insomnia.
Reduce your consumption of cola as one of your initial actions. Substitute sparkling water with natural vitamins and electrolytes. Fizzy water will keep you hydrated, and choose flavors.