The summer holiday season is typically one of the busiest- and sometimes most stressful times of the year. It is also a season that always brings poor sleep because of the business and the extreme heat of the summers too. To give a push to your health and your mood, consider some simple ways in which you would be able to maintain a healthy sleep routine during the hustle and bustle of the summer vacations and take care of yourself during these tough times.
Go to bed whenever you feel sleepy
It seems obvious, but it is not always easy to do the same. Sleep most easily comes once we are feeling sleepy. Insomnia, characterized by difficulty falling or staying asleep, can plague us throughout the year. With the added stress and the heat of the summer vacations, it is even harder to go to sleep. Many insomniacs start to go to bed earlier or stay in bed long after waking, to make up for lost sleep. It is also suggested for good sleep hygiene for insomniacs. This desperation often thins out sleep and makes it less refreshing. Imagine waiting for a vacation feast after having snacked all day. You would not have much of an appetite left after all day anyway. If you spend an excessive amount of time in bed or take naps, you similarly will show up for the eight-hour feast of sleep without much interest.
Prolonged wakefulness helps to make our drive for sleep and staying up a bit later until you are feeling sleepy can ease insomnia. Save some time aside to relax 30-45 minutes before bedtime and do something relaxing. It will help you sleep.
Put an end to the snoring
Whether you are staying in grandma’s spare room or sharing a hotel suite, close quarters during the vacations may signalize previously unnoted snoring and other sleep-disordered breathing like apnea. Remember that children should never chronically snore. If they are doing, they must be seen by a sleep specialist. Adults don’t need to snore either. Snoring is usually caused by the vibration of the soft tissues of the throat. If the airway completely collapses in sleep, this is often called sleep disorder. this might cause fragmented nocturnal awakenings and daytime sleepiness. It is also commonly related to teeth grinding and getting up to urinate at midnight.
When apnea is moderate to severe, it is going to increase the chance of other health problems including hypertension, diabetes, attack, stroke, and dementia. It is quite a nuisance, and if you or a beloved experience it, further evaluation and treatment are warranted.
Get morning sunlight
Morning sunlight may be a powerful force that affects our sleep timing and might improve daytime alertness. Light is perceived by our eyes and passes via the cranial nerve near the hypothalamus, a part of the brain that controls sleep, appetite, and other functions. Ideally, your eyes would be exposed to natural sunlight within a quarter-hour of waking up in the morning for a period of 15 minutes to a half-hour. This implies going outside without sunglasses or a hat.
This lack of sunlight may provoke symptoms that are sometimes called winter depression or Seasonal major affective disorder (SAD). Morning light influences the circadian timing of sleep, making it easier for us to go to sleep and wake earlier. It is a part of our natural experience that has been lost with modern conveniences like a darkened bedroom. Rediscover it by waking and going outside to make a run for your coffee, choose a walk, or read your newspaper. It is
surprising how wonderful such an easy intervention can make you feel refreshed and energetic.
Reduce alcohol consumption
Alcohol can have insidious effects on the standard of our sleep. Recent studies support the notion that alcohol can make us feel sleepy, enhancing the impacts of adenosine, the neurotransmitter within the brain that contributes strongly to sleepiness. Adenosine levels are low after sleep and gradually build with wakefulness, contributing to our sleep drive.
Therefore, some cocktails at the vacation party may cause you to feel sleepy and encourage a quick and easy nap. However, alcohol quickly wears off. because it is metabolized, the amount falls in the blood, and this could result in fragmentation of sleep and awakenings. Moreover, alcohol itself could be a relaxant and this could relax the airway’s muscles and contribute to snoring and apnea. These breathing disturbances may further fragment sleep. Therefore, it is best to scale back the intake of alcohol within the several hours before bedtime to help your sleep. But we understand that gathering might call for some alcohol consumption. A glass or two of wine well ahead of bedtime doesn’t hurt at all.
Make your bedroom sleep-friendly
Your bedroom should be your sleep sanctuary. When you condition yourself to only sleep and intimate activities in your bedroom, you will slowly get into a routine and hence stay away from sleep deprivation. Get yourself into a bedtime routine to get a good night’s sleep, every night, even on vacation days.
To make your bedroom sleep-friendly, you just need to visit Livpure’s website to buy extra luxurious, hotel-like bedding without creating a hole in your pockets. Right from plush memory foam mattresses to cloud-like pillows, blankets to cozy into, and Egyptian cotton bed sheets to curl on to-you will get everything you need for your bedroom right there! Do not restrict yourself from getting good sleep anymore!
If everything fails, visit a doctor
If, despite your best efforts, your sleep continues to be elusive, make an arrangement to work out a board-certified sleep specialist. Sleep disorders- starting from insomnia, snoring, apnea, syndrome syndrome, narcolepsy, sleep behaviors, and more – are extremely common. Fortunately, many effective treatments exist that may leave you sleeping and feeling better. If needed, resolve to urge the assistance you would like to sleep well this season and well into many years ahead.