Having trouble with sleeping is not a new problem that humans face. The problem has been known for centuries but prevalent even more today. Even though gadgets have made our life easier, overuse and bad habits have taken a toll on our bodies. They’ve known reasons for people to have problems sleeping. If you’re also having problems sleeping, this article should help you better your sleep hygiene.
How to Improve Sleep Hygiene – Expert Tips from Naturopathic Doctor in Surrey
While most associate the word hygiene with cleanliness, it can also mean practices that can help you maximize the quality of your sleep. As per expert Naturopathic Physicians in South Surrey, developing such habits can help overcome lack of sleep due to insomnia and jet lag.
Do not keep ay blue-tinged light in your bedroom
It is known that lengthy exposure to blue-tinted suppresses the levels of melatonin in the body. Without enough melatonin, it becomes problematic for people to sleep. Also, try to use devices like mobiles, TVs, and computers with a yellow filter to avoid adverse effects.
Keep the bedroom cool
Your body needs to cool down to even have the urge to sleep. A temperature of at least 15-20 degrees Celcius is the ideal range for your body to calm down and take rest. So, try to keep the temperature of your bedroom cool. It helps to mimic your body’s drop in temperature while sleeping.
Try to sleep in complete darkness
Always try to go to bed in a dark room. Almost every Naturopathic Doctor in Surrey says any signs of light can give the cue of waking up. So, make sure that you’re going to bed without any traces of light invading into the room. Turn off all devices like digital alarm clocks and computer screens and also get heavy curtains to block out any light from outside.
Say no to caffeine before going to bed
This tip is a no brainer; we all know that caffeine helps us to shrug off sleepy feeling in the morning. We are not only talking about coffee; things like chocolates, tea and certain medications too contain caffeine. Avoid consuming such things for at least six hours before going to bed.
Keep an eye on your weight
Yes, being overweight can affect your sleeping patterns as it increases the chances of sleep apnea. Also, not getting enough sleep reduces the effects of dieting and the exercises.
Try sleeping when you’re tired
One should not keep any specific bedtime but rather go to bed when you feel tired. Going to bed and lying down for a long time can result in frustration which results in more problems in sleeping. Rather wait it out; invest in reading or listening to some music. Let your body relax and go to bed when you feel tired.
Avoid consuming fluids before sleeping
The worst thing that can happen when going to bed is you fall asleep only to wake up just to answers nature’s call. Any Naturopathic Physician in South Surrey and other places will suggest not consuming liquids at least 2 hours before going to bed.
Avoid indulging in an evening meal
Eating something heavy, especially if it causes indigestion can hinder your ability to have a peaceful sleep. Yes, eating things like carbohydrates boots levels of tryptophan and serotonin in the body which helps to sleep. But try to avoid food that is too rich or stuff you’re not used to having.
You can try herbal sleeping supplements
There are plenty of reliable and proven herbal sleeping supplements available which can promote relaxation and help to sleep easier. If you have genuine problems in sleeping, you can always ask a Naturopathic Doctor in Surrey or near you to suggest some. Some common supplements are – Valerian root, Lavender, Passionflower, Ginkgo biloba, L-Theanine, and Kava.
Hope these tips help you to better your sleep hygiene and develop a good sleeping habit. If you prefer consulting an expert and looking for a Naturopathic Doctor in Surrey, you can always book an appointment with us. For more information about naturopathic healing feel free to reach out to us anytime.