Techniques to Get the Best Sleep Ever On Your Most Comfortable Mattress
How many times have you seen yourself like this: tossing and turning, unable to fall asleep even though you feel exhausted? It’s so frustrating and anger-inducing to come home after a long day and not be able to kick back and fall asleep on your most comfortable mattress. Well, have no fear. We at NECTAR have compiled a list of techniques to get you dozing before you know it. Yeah, that’s right — you can actually teach yourself how to sleep better! So sit back, relax, and read up while chilling on that most comfortable mattress ever.
Get Twenty Minutes in the Sun Every Day
Throughout the course of a workday, it can be hard to find time outdoors. It turns out the key to a good night’s rest could start during the day. According to Dr. Karen Schubert, getting outside is a key part of setting your body’s clock for a normal sleep-wake cycle. It’s not just the cycle that is helped though, the sun helps your body produce melatonin, the hormone that regulates your sleep. There are also a lot of other reasons to spend a moderate amount of time in the sun every day. First of all, the sun’s rays cause a person’s skin to create vitamin D and vitamin D plays a big role in bone health. Also, even though excess sun can contribute to cancers, a moderate amount has actually been proven to have preventive benefits. A little bit of sun can help prevent cancers such as ovarian cancer, colon cancer, and pancreatic cancer. And finally, sun exposure can treat several skin conditions. In fact, doctors recommend sun exposure to treat acne, eczema, and jaundice.
Tips on Avoiding Nocturia
In previous blog posts, we’ve covered the cons of drinking alcohol before bed, but it’s not just the extra glass of wine or beer that could be keeping you up. Scientists call it “nocturia” when your bladder is waking you up at night. Luckily there are a few small changes you can make for better sleep. Drink Less: Try limiting water consumption in the evening and don’t drink anything two hours before sleep. Check for Sleep Apnea: People who have sleep apnea never reach deep stages of sleep. Because of this, the kidneys excrete water, causing you to urinate. If this is the case, treat the sleep apnea and the problem will go away. Elevate Your Legs: Prop your legs up in the late afternoon. Make sure they are at the level of your heart. This will help you urinate during the day making it less likely that you’ll urinate during the night. Exercise: If you exercise during the day the fluids in your body will be processes before bedtime.
Reduce Exposure to Blue Light
Blue light is defined as any light coming from an artificial screen. This can be from a television, a computer, and especially your phone. This light affects the body in interesting ways, delaying the natural progression into sleep state. Artificial light affects the sleep-inducing hormone called melatonin. It also changes sleep patterns by pushing back the body’s sleep-wake cycle. Shifts in this sleep cycle can have devastating effects on the body’s organs. Dr. Robert Oexman, director of the Sleep to Live Institute, says “to prevent sleeping problems, avoid any exposure to blue light 30 to 60 minutes prior to bed. That means, no TV, tablets, computers or smartphones. Ideally, you want your environment to be dimly lit so your body can start naturally producing melatonin.” So what does this mean for your evening routine? Try listening to music, practicing breathing techniques, or even meditate. These activities can occupy your mind in a more healthy, natural way than choosing to binge another episode of that new tv show.