Melatonin is a hormone made by a pea-sized gland located just above the middle of our brain. The function of this hormone is to help us fall asleep and awake. Its production varies accordingly based on our daily routine and body clock. Its level starts to increase around evening once the sun goes down. The level is at its maximum at night when it’s time to sleep. The level goes down in the morning when it’s time to get up. The light radiated from electronics like computers, phones, and televisions hinder with the proper functioning of melatonin. It reduces the production of melatonin. Hence, it is better to switch these electronics off at least one hour before you go to sleep. You can also download an app called flux that helps to reduce the brightness of the screen.
Half of the cases of insomnia are stress-related. In order to sleep faster, one can use relaxation techniques like deep breathing before going to bed or writing down at least one thing for which you hold gratitude towards the universe. You can also use meditation to distress yourself before sleeping.
Simple changes in daily habits can also help you sleep better and faster. A minimum of half an hour exposure to the sun in the morning would keep your vitamin D levels normal. It further makes sure that calcium and other nutrients are properly absorbed by the body. This would help you in sound sleep too.
If you are a coffee addict and are struggling to have a good night sleep, it is time to take a break from Caffeine. If you can it leave coffee completely, take some in the morning but not after that. This would provide enough time to caffeine to wear out before your sleeping time.
Among many other health issues related to it, tobacco is also found out to be a great cause for insomnia and sleep deprivation. Stop using tobacco if you want a sound sleep at night. As far as alcohol is considered; although in little quantity at night it might help you sleep faster, but it doesn’t let you have a sound sleep. You would not feel fresh after getting up in the morning. So, it’s better to avoid taking alcohol before sleep and resort to healthier habits instead.
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The bedroom should only be used for sleeping. Make sure you do not watch television there. A silent room with dim lights is much more suited for sleeping better.