Tossing and turning in bed all night? I know the feeling.
You’re really tired but your brain is still up. You get scared that you might not fall asleep.
In the morning, it’s hard to function right?
You find it hard to focus on anything. You feel light-headed and restless. And you feel cranky too.
This is because good sleep is as important as a healthy diet and exercise.
So, here are scientifically (and personally tested) ways to get better sleep at night.
Get under the sun
The bright light from the sun tells our brain it’s morning and keeps our normal circadian (sleep-wake) rhythm in order.
I’d like to share research about it:
- 2 hours of sunlight helped people with insomnia get 2 more hours of sleep.
- Half hour of direct morning sunlight (6:30 to 8 AM) improves sleep
- Office workers who got more sun from 8 to 5 pm have less sleep disturbances and felt less depressed.
At home,my family and I got into the habit of being under the morning sun. We usually run or walk together on our roof top.
It not only helps us sleep better but have that time together before a busy day.
Avoid screen time in the evening
The blue light from your laptop and cellphones confuses the brain into thinking it is still daytime.
Experts advice to avoid using gadgets an hour or two before going to bed. This gives our brain the time to transition from being awake to feeling sleepy.
Personally, I try to limit my gadget use when it’s already late afternoon. We usually have some downtime with our daughter — doing her homework, going for a walk, and other activities.
However, if you really need to use your electronic gadgets, maybe a blue screen filter can help. For Android phones, a free app called Twilight helps reduce blue light emission.
Try 4-7-8 Breathing Technique
Use a Memo