5 Ways to Increase Sleep – 2021 Guide

Being a good sleep at night is very important if you want to be productive possible, energetic, and happy throughout the day. As documented here and many other sources, sleep is very influential in terms of overall health.

Don’t get enough at night can have an impact on your physical and mental health, and that is something you definitely don’t want. Your emotional balance can be completely shifted, you might lose appetite, you can gain weight, and so on.

However, sleep is not a magical thing that cannot be controlled. Instead, everything you do will influence it. This means that you have full control of how night you will be revealed. You must focus on your daily activities to find the cause of your anxiety.

Every unhealthy habit that you are familiar with all day you can leave you with an open eyes while lying in bed. Luckily for you, we know all about how you can improve your sleep, so make sure you read the tips we have registered to help yourself get a good night’s rest tonight.

1. Create a sleep cycle

One of the best ways you can “make” yourself for better to sleep all night is to make your body get used to your sleep-wake-up cycle. By following a regular schedule, you will feel much more energy for the next day. This means that you have to decide what time you are sleeping.

You must continue to sleep at the same time, you cannot do it constantly at random time. By constantly following your schedule, you will teach your body and mind to rest at the right time. You will not feel the need to rest during the day and you will not trouble sleeping at night too.

Keep in mind, you have to choose a sleep time where you will feel quite tired. If you choose an hour that you don’t get used to, you will need at least a few days or even a few weeks to adjust to such changes. The best thing about having your own schedule is that you will never forget to set alarm on your cellphone the night before again. You might think what is the relationship with anything?

Well, by following the regular schedule, your body becomes a type of alarm clock. Instead of needing something to tell your brain to wake up, your body will start working on a much faster level that will trigger your brain that it’s time to get out of bed.

2. Get a new mattress

Yes, it’s actually that simple. Many people suffer from sleeping soundly because of their pillows and mattresses. Ordinary humans lie on almost flat soil that might be rather rude, but it makes your neck and back stay straight. By keeping them straight, you will feel more comfortable who will help you fall asleep.

So, if you have an old mattress and you wake up with a back or neck pain every morning, it’s time to completely change it. Thanks to today’s progress in the knowledge we have about both mattresses and what humans need for the right support, we have many different types of mattresses that will help you sleep more comfortably.

We recommend that you consider getting a fully made of organic material such as wool, latex, and cotton. This review highlights the best organic mattresses currently available on the market

3. Less blue light

 This is another way you can improve your nervous night. Our body has a natural way to tell your body when it’s time to rest, but for hormones that will be secreted, you must be in a dark room for a longer period of time.

Unfortunately, with our modern life we ​​live, we have hundreds of different light sources that confuse the body and reduce the amount of melatonin that we produce. So, when you see your phone at night, your brain and body think that it still hasn’t slept for a long time because the sun still rises.

So, how do you handle this? Well, you have to get more sunlight during the day and far less light all night. This means you have to avoid watching TV for hours before going to bed. If you have to look at your phone for a few hours a day, consider adding a blue light filter. Spend more time outside when the sun runs out.

4. Further exercise

Another reason why many people have trouble falling asleep is that they don’t spend enough energy throughout the day. So, how do you get rid of this extra energy after working or school? Well, you can consider entering other activities that need more physical attention or you can start exercising.

You can start running around your block or you can do weight training at home, it doesn’t matter, just find a way to get rid of all the energy.

5. Healthier diet

Your sleep is also greatly influenced by what you eat during the day. You can’t expect a good night’s rest after drinking 3 cups of coffee just a few hours earlier. Caffeine is not released from a fast system, so consider reducing coffee a little.

You also have to avoid eating a lot before going to bed or maybe even stop eating before going to bed completely. You can also reduce the sugar that you consume with your diet because sugar can be very rich in energy values ​​that will make your body awake all night.