Before we dive into the 5 bio hacks to help you get better sleep at night, let’s first understand the importance of sleep.
Sleep plays a vital role in good health and wellbeing throughout our life. Getting enough quality sleep at the right times can help protect our mental health, physical health, quality of life, and safety. For athletes and bodybuilders, a good night’s sleep becomes even more important as the body repairs itself when we sleep.
Many important physical phenomena like Hormone secretion, muscle repair, etc. take place when you sleep, so it is essential to get at least 6 to 8 hours of sleep every night. If you are not getting a minimum of 6 hours of sleep, you may experience the ill effects of sleep deprivation which may include impaired cognitive abilities, degraded performance at work, slow down your metabolism, etc.
5 Hacks to help you sleep better:
1. Avoid Blue light-emitting gadgets before going to bed:
Avoid using phones or laptops during nighttime. The light exposure from these tricks your brain into thinking its daytime, which inhibits the production of melatonin and reduces both the quantity and quality of your sleep. The blue light that is emitted from these tech gadgets and products have a negative effect on your sleep and can make you hyperactive at night.
2. Keep a check on what you eat:
There are some foods that may help you sleep better, while some may interrupt your sleep cycles. A stimulant like coffee or nicotine may degrade the quality of your sleep. On the other hand, foods rich in magnesium and calcium may boost serotonin levels in your brain helping you sleep better. These foods include dairy products, nuts, whole grains, etc. Another noteworthy is that make sure that you eat your last meal at least 2 hours before going to bed to avoid stomach discomfort.
3. Include physical activity in your daily routine:
One of the best ways to get sound sleep at night – keep yourself active during the day. Regular physical activity can promote better sleep, helping you to fall asleep faster and enjoy deeper sleep. Make sure to do your physical activity at least 2 hours before you sleep as this will help you cool down properly and bring the heart rate down.
4. Go to sleep around the same time each day:
Consistency in the times of sleep may sound like a normal thing but it builds and strengthen your circadian rhythm which is an amazing thing when it comes to getting quality sleep at night.
5. Take a hot bath before bed:
Taking a hot bath or shower before sleep can relax your body and mind. There is a good amount of science behind this hack. The way it works is when we take a warm bath our internal body heat comes to the surface and rejects the environmental heat and causes a drop in body temperature. A drop in body temperature helps to initiate good sleep and then maintain deep sleep.
These are a few of the hacks which may help to improve the quality of your sleep. It is perfectly normal for all of us to have an odd sleepless night and may not be a cause for concern. However, if it happens often, it may be time to contact your doctor.
Let me end it with a popular Irish proverb which goes like – “A good laugh and a long sleep are the two best cures for everything!”