Getting quality sleep is key towards a healthy lifestyle as it gives our body time to regenerate and prepare for another day ahead. Lack of sleep does not only leave you cranky the next morning but also leaves you at a high risk of several chronic, long terms diseases like diabetes, depression, and cardiovascular diseases.
For some people, sleep is a luxury they can’t afford. Here we list the top 5 tips to help you maximize your sleeping time and get the rest you crave.
Tip 1: Be in sync with your body’s natural circadian rhythm
Circadian rhythm refers to the 24-hour cycle of biological processes happening in our body. It regulates the release of hormones that aid in your bodily functions according to the time of day. For instance, cell repair during nighttime and metabolism during the day. Maintaining the circadian rhythm then allows the body to perform effectively which manifests in the way you feel. Here are some ways to protect your circadian rhythm:
Sleep and get up at the same time every day. Set a time for sleeping and waking up depending on your lifestyle. Strictly follow your sleeping routine even during weekends and avoid taking long naps as to not disrupt your sleeping pattern.
Control your exposure to light. During the day, expose yourself to as much natural light by taking short walks or allowing light to enter your workplace. However, at night, minimize your exposure to light. Avoid bright screens 1-2 hours before your bedtime by staying away from your gadgets and television. Also, keep your room cool and completely dark when you sleep to make it easier for you to fall asleep.
Tip 2: Pay attention to what you eat and drink
Eating habits also affect the quality of sleep you get. Dinner should be eaten 1-2 hours ahead of sleeping; however, some foods can help you sleep better such as bananas or almonds. Also, caffeine, alcohol, and nicotine intake must be minimized if not completely avoided as these are stimulants that stay in your system and keep you awake.
Tip 3: Take supplementary medicine
Usually, people under constant stress and worry have trouble sleeping. If you still find it difficult to fall asleep you can buy Xanax without prescription conveniently online. According to R. Sahelian, M.D., Xanax has now become the drug of choice for stress and tension relief. In general, it produces mild sedation by depressing activity in the central nervous system which then induces sleep. Also, according to Sahelian, M.D., Xanax must only be taken at most twice in a week to avoid habituation and tolerance.
Experiment on these tips and find out the ones that work best for you. At the end of the day, although we might think that we have better things to do and choose to sacrifice sleep, our choices have irreversible effects in the long run. We must always keep in mind that sleeping better is also living better.