For those of you with insomnia, sleeping is indeed a difficult thing to do. Not only those with insomnia, those of you who have high stress level can also experience insomnia. There are some things that are usually can be done such as reading a book, reducing caffeine consumption, or taking a warm bath. As quoted from Medical News Today, here are some things you can do to help improve the quality of your sleep.
- Maintain your sleep time
Try to maintain your sleep time. Our body has its own "clock" called circadian rhythm which can regulate the body to work during the day and sleep at night. This rhythm will work well if we have a regular habit.
- Increase sun exposure during the day
Not only that itis good for maintaining a healthy body, sun exposure can also help you to reset your body's "clock" and reduce insomnia. Studies showed that exposure to electric light such as lamps is proven to slow down the body's "hours" by up to 2 hours. Therefore, it doesn't hurt to walk during the day to be exposed to sunlight for at least 30 minutes every day.
- Reduce exposure to blue light at night
Blue light plays a role in regulating the circadian rhythm which will tell the body when to sleep. Not only from sunlight, blue light can also be found in most LED-based devices, such as cellphones, tablets, or televisions. The habit of using your cellphone or turning on the television before going to sleep can disrupt the circadian rhythm that makes it difficult for you to fall asleep.
- Increase physical activity and maintain a healthy diet
Paying attention to your level of physical activity and maintaining a healthy diet can also help improve the quality of your sleep. Undergo physical activity for at least 150 minutes per week can help improve your sleep quality by up to 65%. In addition, experts also said that a diet that is low in saturated fat but high in protein could help you fall asleep faster.
- Meditate
Meditation is one effective way to improve sleep quality by reducing stress and depression that haunts you.
Text by Anggie Triana
Stock photos from Pixabay
Source(s):
- Medical News Today - Five ways to get a good night’s sleep (2017). https://www.medicalnewstoday.com/articles/319371.php, 28 August 2019.