A small percentage of people can fall asleep within five minutes of lying down on the bed. But for most others, sleep remains ever elusive. Even after shutting their eyes, the mind keeps on blinking about a plethora of issues and worries.
According to a National Health Service (NHS) study, 36 per cent of adults in the UK have trouble falling asleep every week, and nearly 50 per cent of the population have difficulty falling asleep at least once a month.
But there are ways to get a good night’s sleep – from using the best EMF shielding bed canopies to following a regular sleep schedule – you can turn things around for the better.
Fix Your Sleep Cycle
Firstly, you have to fix a permanent sleep schedule for yourself. Having a sleep schedule can significantly improve sleep quality. Your body follows a natural biological rhythm to inform you when it’s time to feed yourself, take a rest, etc. You can hack into this biological clock by going to bed and waking up at the same time every day, even on the weekends.
If you do this, after a while, you will notice that your body is automatically shutting itself down as your sleeping time approaches and waking up feeling refreshed in the morning.
Make a Bedtime Routine
It is one of the most important steps you can take to ensure a good night’s sleep – creating and sticking to a bedtime routine. A bedtime routine gradually eases your mind and body into feeling sleepy and hence, should be done two to three hours before hitting the bed. People try different things according to their preferences and figure out what works best for them. To give you an idea, here are some things you can experiment with:
- Listening to soothing music or audiobooks
- Reading books
- Light stretching exercises or yoga
- Taking warm baths
Dim the Lights
If you have bright lights installed in your bedroom that dazzle the place up until your sleeping time, it’s time to switch it off. Bright light makes it harder for you to feel sleepy and tired, which is why you will never see an office lit dimly.
As you begin your bedtime routine, use dimmed low-frequency lights like orange or yellow, as they do not interfere with your body’s circadian rhythms. Dim lights also signal your brain to produce melatonin, a hormone that is responsible for inducing sleep.
Bring Home an EMF Shielding Bed Canopy
All electronic devices in your home have EMF (electromagnetic field) that radiates around their surrounding areas. With the increase in 5G communication technology, people are being exposed to these radiations more than ever before. These emissions may cause many complications in your body like headaches, nausea, joint pains, etc.
The best EMF shielding bed canopies will prevent EMF pollution from causing any ill effects in your body. Additionally, they can also add an aesthetic aspect to the room if chosen judiciously.
Cut-Off Screen Time
Our laptop, TV and mobile phone screens produce blue light that disrupts the circadian rhythm in the body. Therefore, you must switch off these devices and refrain from using them at least two to three hours before sleeping.
If your mind won’t stop buzzing about something, note it down someplace and tell yourself you will take care of it the next day. If you have children, make sure that they, too, follow the same rule. The pandemic has exacerbated the use of electronic devices among children, which is affecting their sleeping patterns and quality.