Rest is very important for your body. Lack of sleep has become a serious problem for many attorneys. It is normal to have sleepless nights, but it becomes a serious issue if you are not getting at least six hours of quality sleep every night. If this is the case, then you are one of the millions of people who suffer from “presenteeism” – being at work but not productive. You might have a hard time dealing with stress, increased risk of chronic disease, and decreased immunity from illness.
The good thing is there are things you can do to improve your sleep quality and even your life quality. Here are tips that will help with sleep.
Improving your diet
You can improve your sleep by making some changes to your diet. Increase the number of magnesium-rich foods you consume such as nuts, leafy green vegetables, whole grains, and legumes. Magnesium interacts with neurotransmitters that help with sleep. Vitamin B6 can also help, which means you should consider snacking on sunflower seeds or a banana before going to bed. When eating fish, go with tuna, salmon, or halibut because it is rich in Vitamin B6. Research has shown that there is a link between insomnia and diets low in carbohydrates or calcium. Find a way of including things like a small bowl of oatmeal or plain Cheerios in your diet. If you consume dairy products, get yourself a bowl of Greek yogurt because it will improve your sleep. You should eliminate after-night and late-night snacks and high-sodium foods for dinner because it affects your weight and sleep.
Watching your drinks
Sleep is not affected by only what you eat. What you drink I also important. You can improve your sleep by drinking adequate fluids like water. You can also make yourself a cup of chamomile or green tea without caffeine.
You should also watch out for alcohol and caffeine. It is good to limit the consumption of caffeinated beverages, but you have to avoid them completely in the evening if you have trouble sleeping. This is the same case for alcohol. You shouldn’t be consuming alcohol within three hours of bedtime because it will affect your REM sleep.
Avoiding blue light at night
There is the blue light from the sky that tells the body it is daytime and melatonin levels reduces, which makes you alert. When the sun goes down, the sky’s blue is replaced with oranges and reds, and finally darkness. This sends out a signal to the body to increase melatonin so as to induce sleep. The body cannot differentiate natural light from the blue light produced by LED lightbulbs, tablets, TVs, and smartphones. The light will mess with the body’s clock or circadian rhythm. This affects your sleep. The body thinks that it is daytime and it suppresses the production of melatonin and results in insomnia.
Increase daytime exposure to improve your sleep. Spend time outdoors in the sun and take walks. Turn off unnecessary electronics and lights for at least an hour before going to bed to minimize blue light exposure. Keep your gadgets out of your bedroom to make things easier. Replace your LED light bulbs with blue-free bulbs. When looking at electronic screens, wear eyewear that blocks blue light. You can also install screen protectors and apps that block blue light on devices.
Avoiding known stress triggers
Don’t do any stimulating activities 90 minutes before going to bed, and this includes work. Try to schedule your exercise during the day or early evening so you don’t do it close to bedtime. Don’t open your work email before going to bed because it can cause you to worry or start planning when you should be sleeping. It is better to leave it till morning and then deal with the issue when you have had a good night’s sleep.
Establishing a bedtime routine
You need to come up with a bedtime routine because it lets the body know that it is time to sleep. Ensure that you have a comfortable bed to get a restful night’s sleep. Find out which Ikea platform bed is best for a small space. You can take a warm shower or bath and use blankets, socks, or a heating pad for cold feet. You can minimize distracting sounds using earplugs and white noise. Use eye masks and room-darkening shades to reduce light. Avoid displays like alarm clocks out of sight. Meditate or listen to music because it helps relax and clear the mind. If you find it hard to silence your thoughts, consider a meditation app, especially those with sleep stories. They have been designed to help fall asleep. You can also listen to an audiobook.
By using the above tips in your day-to-day life, your sleep is going to improve your sleep.