Great Life Hacks for Improving Sleep

Sleeping is one of the most important functions of our body. Not only does the process feel good to perform—especially when it is possible to sleep 8 or more hours—but it is also vital for the body to detox and to get primed for the next day. When people sleep, the glymphatic system (the structure responsible for the cleansing and purification of the central nervous system) has been observed to be 10 times more active than when we are awake, which facilities the purging of useless substances which accumulate during our waking hours.

Through this system’s action, there is a noticeable contraction in the collective brain cells, allowing cerebrospinal fluid to flow with ease and cleanse with greater effectiveness the buildup of harmful substances in the brain such as the beta-amyloid proteins responsible for Alzheimer’s Disease. For this reason, it is of utmost importance that each and every one of us manages to sleep, at the very minimum, 6 hours every night, which is the recommended amount for the lymphatic system to purge the brain of remnant cells and toxins.

The following tips and trick will make falling asleep easier and also the person will be able to enjoy the quality of sleep.

• Set a schedule and stick to it- one of the most basic part of growing and fending for ourselves is setting a sleep schedule. Even children are made to adhere to sleep schedule by their parents so that they are wake up the next day feeling refreshed and energized. Later in life, due to lifestyle changes, sleep is one or the element that gets affected the most. Since people may lose track of time due to TV and might go to bed late hence setting an alarm can help those who have trouble falling asleep. It will also remind them of night bedtime sleep. Alarm reminds us that it is time to go to bed.

• Set an alarm- it is recommended that in the morning too set an alarm. However, with the first alarm people do not wake up easily. For extra sleep hitting the snooze button should be avoided. Since there is no time to enter REM sleep hence this sleep between alarm and snooze is not effective. Such people feel groggier than usual and frequently wake up. If the person needs to sleep a little more then it is better to avoid pressing snooze button and off the alarm and set it a bit later.

• Care of sleeping conditions-This includes the position the person uses to sleep and the state of the room. In general the ideal temperature is 60-67 degrees Fahrenheit. The reason being that the temperature of the body decreases in anticipation of sleep. This process can be facilitated by a cool room temperature. The body too can get deep and wholesome sleep.  Restless or insomnia can be caused by temperatures outside this range.

• Also it is suggested that during sleep keep as much as darkness as possible. Darkness stimulates the production of melatonin which creates the sensation of sleep. In such a case a person may have issues falling asleep if there are several light sources in the room.

• Change sleep positions- the quality of sleep can be affected by the persons sleeping position. Positions that make the person feel comfortable initially are soldier or log position. However these positions might lead to negative consequences if they are used for extended periods of time. The problems caused are carotid artery troubles, back pain, headache, insomnia and sleep apnea. Fetal and log positions are some of the good sleeping positions. To the spine they provide natural support and also the impact on the body is minimized. They also ensure a sleep that is nice and deep. For the said position, it is important to complement an appropriate mattress.

• Certain substances should be minimized- alcohol should not be consumed in excess since it is a depressant. The person can fall asleep easily due to the sensation of grogginess it creates. For those who have trouble sleeping, alcoholism is taken as a good instrument. Although it might put you to sleep but once the effect is over it will reverse the system and in the middle of the night the person will wake up frequently. Also negative consequences are caused by consuming during the day caffeine and green tea. Also avoid heavy metals, cigarettes, refined carbohydrates, spicy or acidic foods and sugars.

Following the above tips will help enjoy good sleep for longer periods of time.