Sleep is more than simply a rest; it is your body’s ultimate restorative process, enhancing immunity and reviving you from head to toe. Furthermore, there is a vicious loop that occurs for those who have arthritis and chronic pain: the pain increases stress, interferes with sleep, and creates even more agony.
Having a restful night’s sleep can seem like a luxury in the hectic world of today. Rest is essential for our physical and emotional health, but it’s simple to overlook with all of the responsibilities and distractions in our lives. These six suggestions will help you get back your sleep and wake up feeling rejuvenated if you consistently wake up drowsy, find it difficult to fall asleep, or toss and turn at night.
Limit screen time
When we are exposed to blue light from gadgets, our brains are tricked into believing it is daytime, which delays the release of the hormone melatonin, which promotes sleep. In order to restore your normal sleep schedule, unplug at least one hour before bed.
Improve your environment
Your sensitivity to light, noise, and motion increases as you age, which might interfere with your sleep pattern. Create your ideal sleep refuge by getting a supportive mattress and pillows, wearing eye masks or earplugs, and avoiding sleeping with pets.
Get moving
Exercise increases brain adenosine activity, which supports your sleep drive, and releases endorphins, which elevate your mood. These benefits make exercise a crucial part of a healthy sleep schedule. You can improve your quality of life and sleep at night by engaging in 20 to 30 minutes of exercise four times a week.
Watch what you drink
After 4 p.m., stay away from caffeinated snacks and drinks because they can keep you up and stimulated longer than you should. Furthermore, drinking alcohol will interfere with and lower the quality of your sleep, even though it is a depressant that relaxes you in theory. Limit yourself to little sips of water if you become thirsty close to bedtime to avoid having to use the restroom several times during the night.
Plan your routine
You may ensure that you go to bed on time by creating a planned routine that includes a checklist of tasks to do. If you do wind yourself staying up late, though, make an effort to get up at the same time every morning. It’s preferable to experience fatigue for a single day as opposed to disrupting your sleep routine.
Mind the meds
As some arthritic pain relievers contain stimulants, it is best to take them in the morning instead of right before bed. For optimal effects, heed the advice of your pharmacist regarding when to take prescribed medications.
Learn more sleep improving tips at https://newscanada.com/en/6-tips-to-improve-your-sleep-139125
Reference: https://newscanada.com/
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