Not having enough sleep during the night can directly impact one’s daily life. Restlessness during sleep is also a reason for sleepiness during the daytime. Here given below are five scientifically proven ways for improving the sleep cycle naturally:
Light Exposure In The Daytime
Daylight has a significant role in managing the sleep cycle. The person can stay alert during the day and relax during the night. Regular daylight exposure has been proven to help nearly 83% of insomnia people to sleep better.
Usually, the sleep cycle gets disrupted due to daytime activities. This will harm an individual’s overall health. According to several studies, the people who have incorporated about two hours of daytime exposure in their routine could sleep for two or more hours at night.
Sleep Timings
Having a proper timetable is essential for leading a disciplined life. Lack of sleep or poor sleep quality can affect everyday activities during the day. As the person does not have enough sleep, they will feel lethargic, irritated, and dizzy. But this problem can be solved if he makes a habit of having eight hours of sleep no matter what the situation is.
Physical activity
Physical activity can play a crucial role in maintaining a healthy body. Along with preserving health, exercise also helps in having a quality sleep. Studies have shown that specific practices such as aerobics can increase the quantity of sleep and treat insomnia. It also helps with the reduction of daytime sleepiness. But it is recommended that the person remain consistent when it comes to working out.
Manage Blue Light
Increased exposure to blue light is one of the main reasons that disrupts the sleep cycle at night. The majority of people tend to prefer using intelligent devices such as cell phones, laptops, and tabs before bed. This will directly affect the circadian rhythm of the individual as there is a reduction in hormones such as Melatonin that is essential for sleeping.
This gives brain an impression that its daytime and the user still needs to stay awake. If a person stops using any intelligent device before going to bed, the brain will relax, and individuals can sleep. There are also some successful companies who manufacture Melatonin and other sleep-inducing drugs. Also, you can use some apps that help reduce blue light intensity on the devices.
Caffeine
A day without coffee seems quite impossible for some people at this age. However, caffeine can be beneficial in keeping one’s energy level up during the day. But at the same time, it can have adverse effects on the sleep cycle if taken more than needed or at odd times. Caffeine can not only disrupt sleep timings but also sleep quality.
Usually, people consider that as long as they do not have caffeine before bedtime, it will not affect their sleep. Caffeine levels can remain elevated in a person’s blood even after about 6-8 hours of ingestion. Sleep is also affected by the total caffeine intake during the day.
Bathing Or Shower
It is usually seen that having a relaxing shower seems to relieve the body before going to bed and help the person get good sleep. It is beneficial for adults to bathe about ninety minutes before bed. Some people also prefer to put their feet in warm water to help them relax instead of having a complete bath. And if bathing before bed is made part of the routine, then it will be like a signal for the brain to relax and sleep after some time.
Room Temperature
Body temperature may also directly impact sleep along with its quantity and quality. While sleeping, a person’s body temperature falls continuously and goes up again as the day begins. It is pretty difficult to sleep in too hot temperatures, especially during the summer, and the body needs a moderate temperature that helps with good sleep. Studies have shown that about 20℃ seems good enough for comfortable rest for most people. Although everyone has their preferences and the temperature can vary from person to person, the age factor can also not be ignored in this regard.
The sleeping cycle is better to be maintained naturally than with medicines. The body’s natural circadian processes are regulated with sunrise and sunset. That means there is no need for any pills or medications if you follow the rule early to bed and early to rise. Also, sleeping and waking up at the same time regularly can help improve the sleep cycle naturally.