Sunday, June 23, 2024

5 Ways to Get a Good Night’s Sleep

It is one of the most common problems that many doctors see in their surgeries, and that is people who are not getting enough sleep.

Sleep is essential for physical and mental health, and if you are not engaging in at least 8 hours of sleep per night, you may suffer from lapses in concentration during the day, and your physical health may also be affected.

If you are finding it hard to get a good night’s sleep at the moment, it can be worth exploring some top tips to help you get some shuteye, and this article aims to do just that. So, read on.

Have More Sex

One of the best things you can do before going to sleep at night to get a good rest is to engage in sex with your partner. Sex releases a lot of feel-good chemicals in the brain, such as dopamine, oxytocin, serotonin, and even melatonin, all of which are essential for winding down and becoming relaxed. If you live by yourself or do not have a partner, it can be worth searching for a store for adults near me online to help you find the right toys that can have a similar effect on your sleep.

Avoid Caffeine

It is a dangerous trap to fall into, but one that is not uncommon. You have not had a good night’s sleep, so you drink a lot of coffee which then keeps you up the following night. Yikes. If it is possible, try your best to avoid caffeine throughout the day, as this will help your brain to fall back into the circadian rhythm of sleeping at a set time.

Exercise

You may have heard that exercise can help with sleep, and yes, it can, provided that it does not occur within 3 hours of your bedtime. This is because, following a period of exercise, you will have a boost of adrenaline, which will keep you awake. So, aim to keep any workouts that you have to a set time in the day, typically before dinner.

Develop a Routine

Many people find that developing a routine around bedtime helps them to shut off for the night. If your sleep hygiene or sleep routine has been a bit all over the place, it may need some sprucing up. Start by turning off your computer or smartphone after a certain time, dim the lights in your bedroom, or even get into bed at the same time each night. This will help your circadian rhythm to fall into place and will help you to become more relaxed and get a good night’s sleep.

See a Doctor

In some cases, the inability to get a good night’s sleep may be due to underlying health issues, such as depression, anxiety, or a physical health concern that is causing discomfort and, therefore, keeping you awake. If you are not having any success with sleep aids, sleep hygiene, or the tips mentioned in this article, then it may be time to book yourself in to see a doctor and explore the underlying cause.

If you have a psychiatric illness, such as depression or anxiety, a lot of the medications that are used to manage these disorders also usually initially present with a period of disturbed sleep. So, stick with it, and if you are still having issues with your sleep, be sure to seek advice as soon as you can.

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