Apart from feeling tired and restless the next day, a lack of sleep may lower sex drive, weaken immune system, and leads to weight gain.
Over the long term, it can even lead to hypertension, heart attacks, strokes, obesity, diabetes, depression, memory loss and a weakened immune system - especially for older folks.
If you find yourselfhaving trouble falling asleep every night, here are 5 proven tips you can try today to help you fall asleep faster:
1. Put away your phones, iPads and laptop 4 hours before bed
The artificial blue light emitted by electronic screens triggers your body to produce more daytime hormones (like cortisol) and disorient your body's natural preparation for sleep.
2. Avoid heavy meals 3 hours before bed
Your body works super hard to digest your food. Don't make it do that work when it should be shutting down to recover/repair overnight via great sleep.
3. Take a warm shower
A warm shower 1-2 hrs before bedtime may help in relaxation and prepare your body for sleep
4. Drink warm milk
Drinking a glass of warm milk may elicit homely memories of your childhood, which may promote a sense of comfort, warmth and relaxation.
5. Stay in dark and cool room
Turn off all lights and go to sleep. Adjust your room temperature to an optimal 60-68 degree for a perfect night's rest.
How To Repair Your Sleep
If your circadian cycle is totally out of whack and you find yourself having trouble falling and staying asleep all night, you need to fix and reset your circadian cycle so that you can get back your beauty sleep.
1. Get some sun
First, you need to let your body know it’s the day. So make sure you get yourself outdoors and get some sun during the day.
2. Avoid caffeine after 2pm
Caffeine have a half-life of about 5 hours. This means that it can take up to 10 hours for caffeine to be cleared from our body. So avoid having them after 2pm, especially during dinner.
3. Stick to regular schedule
Stick to a sleeping schedule to reset your circadian cycle.
A natural, non-habit forming sleep supplement like Sleep Harmony may come in helpful during this reset phase.