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Do you feel so sleepy and tired every morning? Do you yawn all the time? That may happen to you because you're not sleeping well. A good sleep is important for you to regain energy, make your body grow and rest your brain so it can be active the next day. However, sometimes is difficult to have a lot sleep, or even enough sleep. Don't worry, here I am to teach you some new techniques for having a suitable amount of sleep. After reading this, you'll know what to do for it.

Research

The power of the lights

As you may know, light can interfere with your sleep. However, there's a difference between natural light and artificial light. While artificial light is so bright at an instant, natural light lights up the place slowly so you can wake up in a decent way.

Just imagine that you're waking up for school or work with the lights of your bedroom. Your eyes may not resist so much light, right? On the other hand, imagine that you have your curtains open and the sunlight is slowly rising. Your eyes are starting to open very effectively and can resist that light at first. Then more light is coming and it's still doable. See? natural light can help you wake up properly during the morning.

But, at night, there's a whole different story. It's recommended to not look at bright screens within 1-2 hours of bedtime. They are disruptive and will make it harder to fall asleep. Moreover, don't leave a single light on while it's sleep time because it's like watching on your phone or tablet at the littlest light possible. Just be brave, and face the dark of the night.

What you eat or drink, that's how much you sleep

You may not know this, but what you eat can affect your sleep time, too. If you're eating some junk food or a big meal this night, don't eat too much. If you do, that food will be harder to digest when going to sleep since the body slows down its functions when it's bed time, making it weight gain. Also, sodas and energy  drinks can keep you awake for hours, due to the high amount of sugar in them.

Nicotine, caffeine and alcohol cause this, too. Its simulating effects last for hours and wreak havoc on good sleep.

The good and bad side of napping

Sometimes, we take naps, which is important if you didn't get enough sleep in the night. However, they can also interfere in your nighttime sleep and make things worse. So, when you want to take a nap, put a limit of 15-20 minutes, so you still can sleep in the night for a suitable amount of hours.

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The bedroom, your best friend or enemy

In addition, your own bedroom must be in the proper conditions for a good night catnap. That involves a quiet, dark and refreshing area. If your bedroom is so hot, you might wake up because of sweat. If you sleep on a rowdy room, you obviously can't. If you sleep with the lights on or with light from outside, it will be harder for you brain to wind down.

Bibliography

• Mayo Clinic (2020). Sleep tips: 6 steps to better sleep. Recovered from https://www.mayoclinic.org/healthy-lifestyle/adult-health/in-depth/sleep/art-20048379

• Amerisleep (2021). Should You Eat Before Bed? All the Pros and Cons. Recovered from https://amerisleep.com/blog/eating-before-bed/

• Melinda Smith, M.A., Lawrence Robinson, and Robert Segal, M.A. (2021). How to Sleep Better - HelpGuide. Recovered from https://www.helpguide.org/articles/sleep/getting-better-sleep.htm

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Final Work

Many people around the world can't have enough sleep nor even sleep well for different reasons. So this website with be truly beneficial with a full day method related to light exposure we can all use for falling into a deep slumber.

First, in the morning, don't wake up with your room lights on. Your eyes might not open to he max since they need to see more light slowly. Then, during daytime, try to have as much sunlight inside as possible. It's better than artificial light since it makes your eyes wake up properly. During the night, avoid using electronic devices and watching TV since they can trick your brain, making it think it's daytime. It'll make it harder to wind down, too. Instead, read a book, or do any other small activity that requieres a little light or no light at all. At the end, when it's bedtime, make sure your room is dark, quiet and cool enough, so you can have a suitable good night sleep for a lot of hours. If you are scared of the dark, you can put a lightbulb that illuminates the room a little bit. Although it may interrupt your snooze time.

There I explained about my method to sleep very properly. Following the steps can lead you to sleep very well. That's all I have to say. I hope that next time you go to sleep early, and considerating that full day method I told you. Goodbye and I wish you sleep well!