Sleeping is an activity that we do not think much about, but it affects us a lot if we do not get enough sleep. We have seen how cannabis can make us sleepy. But what are we actually doing while we sleep? Why does it affect us so much?
We know that we need sleep to wake up to get energy to perform different tasks. When we take too little sleep, we feel tired at work and it becomes difficult to concentrate. Our body cannot function properly without sufficient rest. Sleep is like a vacation for your body and mind.
But there are things that we don’t exactly understand about sleep. Some people say they sleep but their brain doesn’t shut down for some reason. This means that they can still think and remember the things they did the day before but they just don’t realize it.
Sleep is an activity where our brain creates memories and makes them permanent. If we don’t get enough sleep, we might forget something or have memory lapses. Studies show that people who don’t sleep well tend to become depressed.
There are many ways to tell if someone’s not getting enough sleep. One way is to look at the person’s behavior. They may act irritable, angry, anxious, aggressive, hostile or impulsive. Another way to know is to check their mood. People who sleep less often seem sadder than those who sleep longer.
Our brains are like computers and if we don’t use our computer every now and then, we won’t be able to save files. Without proper rest, this happens when our brains create memories and make them permanent. We might forget certain things we want to keep forever.
Exercise, eat well before bed, have sex, drink a glass of water, turn off your phone/computer and any other lights. You should also make sure that your room is dark enough. If you have trouble sleeping, try these simple tips for better sleep & wake-up.
The following tips have been shown to help people sleep better at night. I hope this helps everyone get some good rest!
Have a bedtime routine
This seems like common sense but many people don’t follow this simple rule. You should have a regular bedtime routine that includes your favorite relaxation techniques; meditation, breathing exercises, listening to music, reading a book, drinking water – whatever works best. If you are not used to having a set time for sleep each night, try to go to bed at least 30 minutes earlier than usual (and get out of the house) before going to sleep at night.
Create a dark bedroom environment
A lot of times we create our own problems with light entering our bedrooms. While some lights may help us wake up if they are used dimly enough, they can cause our circadian rhythms to become disrupted. Avoid using light-emitting devices like computers, tablets, smartphones, TVs, etc. as screens near your bed. Also, make sure your room has minimal amount of natural daylight.
Get eight hours of sleep per day
If you know yourself well, you’ll know how much sleep you need every single night. Do what you feel is right, but avoid oversleeping. If you tend to sleep too long, take advantage of naps throughout the day to maximize your rest.
Get plenty of exercise
Exercise increases blood flow to your skin. When your body temperature drops due to the increase in blood flow, your core body temperature naturally decreases. You don’t need to spend hours exercising, but 30 minutes once or twice a week should do it.
Breathing Exercises: Try deep breathing exercises like this before going to sleep. Deep breathing helps relax the mind and body.
Play relaxing music while you go to sleep. Try not to listen to anything too stimulating. Listen to something that helps you to focus on your breathing.
How can I get a better night’s sleep?
Try not to eat anything 2 hours before bedtime. Avoid caffeine if you can. Caffeine stimulates your brain and nervous system, causing them to over-react to everything around you and making it hard for you to wind down. In addition, nicotine, alcohol, and sugar will keep you awake throughout the night. If you’re having trouble getting to sleep, try taking a warm bath or shower and drinking some herbal tea.
Keep the room dark but comfortable: Use the lights only when necessary. Dimming the lights or turning off the light altogether may help you fall asleep faster. A cool bedroom helps to induce sleepiness, while bright lights are great at waking you up.
Relaxation Exercises: Yoga, meditation, breathing exercises and other relaxation techniques can all help you feel calmer and fall asleep more easily.
Exercise early in the day: When we exercise, our bodies produce endorphins that make us feel happier and sleepy. However, exercising too late in the day causes our body temperature to rise. This can cause us to wake up when it’s time for bed. Instead, exercise in the morning.
Get enough sleep: If you don’t sleep well, your immune system suffers as does your overall health. Your mind becomes exhausted, and this makes it harder to stay calm and relaxed.
Have a good night’s rest: Plan for a relaxing evening ahead of time. Prepare yourself for sleep by listening to soothing music, reading a book or watching a movie. Avoid using technology like smartphones, tablets and laptops just before going to bed.
Don’t watch television before bedtime: If you’re watching TV, your brain is working harder than it needs to. Turn off all electronic devices at least 2 hours before trying to fall asleep.
Use a humidifier: Humidifiers bring moisture into your home where the air can evaporate easily. This keeps your house from drying out and makes sleeping easier. Make sure that the humidity level stays around 50-60%.
Try taking magnesium supplements: Magnesium deficiencies are common in today’s society. By eating foods rich in magnesium like spinach, almonds, and beans, you will be able to supplement your diet with enough of this mineral to improve your sleep.
Try using lavender oil: Lavender has calming properties and is known to reduce anxiety. A few drops applied to your pillowcase may help you relax and fall asleep faster.