What I Do To Get A Good Sleep That You Can try

^{We all deserve a good sleep and for some people like myself who work a lot or have a tight schedule, we cherish every little time we are able to sleep. If you are finding it hard to sleep then before you try those gbogbonise (herbal mixture) for sleep that your neighbor prescribed for you, finish reading this post and give what i say a trial. If it doesn’t work effectively then you might have to visit the hospital but in all, i will not advise you to take the gbogbonise (herbal mixture) at all. So if you know you are one of those wicked that the bible mentioned that won’t have sleep, then you should join me let find out how to sleep effectively and naturally.}

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^{The quality of your sleep starts from when you wake up, so if you are one who wants to have proper sleep, then it is advisable that you wake up at a particular time daily. The majority of of sleep with a specific time to wake up during the week thanks to our alarm clock but the problem arises during the weekend when we aren’t going to work and you sleep for longer than usual only for you to shift your sleep back again on Monday morning. When you do this, you are doing what is referred to as social jet lag and it is not good for sleep.}

^{It can be tempting to not wake up when the alarm rings, and more tempting to hit the snooze button so you can sleep for longer. Another way to help you wake up is to expose yourself to direct sunlight or if you are an early riser or one who live in regions where the sun comes out late, using light therapy can help where you expose yourself to artificial light that looks like the sun and allows your brain to react like it is reacting to the sun thereby allowing you to wake up. This will help the body’s circadian rhythm which is the body’s internal clock controlled in the brain by the superchismatic nucleus which responds to light and dark signals.}

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^{The superchiasmatic nucleus works by telling the brain not to release melatonin when light reflects rather it should release the cortisol hormone which is responsible for awakeness. Cortisol is released until in the evening when the light ray begins to drop and the nucleus tells the brain to begin releasing melatonin increasing melatonin levels and stop the release of cortisol.}

^{Another reason why a lot of people will want to sleep but find it difficult is disturbing our Sleep Pressure. When we are awake, adenosine builds up the body leading to fatigue and when we are asleep, the adenosine level drops allowing for us to wake up. Normally, when we do our normal activities without any disturbance to adenosine buildup in the brain, then we find sleep easily but when we disrupt the build up by what we ingest such as caffeine our sleep is affected and this is because caffeine blocks the adenosine receptors in the brain.}

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^{Caffeine itself is not bad as it has its benefits including lower risk of several diseases but taking it at the wrong time especially when it is taking in period when its half life will not have been completed as at the time when we should have slept means it would interfere with our sleep. While I am in support of sleeping and resting properly, taking naps in the evening can affect sleep at night. Napping is a good thing and has its benefits but taking naps at the wrong time can be a bad way to get sleep at night.}

^{If you take alcohol and you are finding it hard to sleep, then you need to stop because alcohol doesn't help with sleeping at all. It may help with falling asleep faster but it doesn't help with a long night sleep leading to a rebound making it difficult to find sleep after the awakening. If you are done with your daily activity, you should be able to get to a wind down period so as to help with sleep. Also do not forget to reduce the temperature of the room to below 20 degrees Celsius for people with air conditioners in their home, for those without, taking a night shower will help reduce the body temperature and help you to bed.}

^{If you have tried these things I wrote up there and you are still finding it difficult to sleep, then do not waste time at all just visit a doctor because you might be suffering from insomnia and require the help of a practitioner to assist you with treatment and getting a good sleep.}

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^Reference

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^{https://www.nhlbi.nih.gov/health/sleep/sleep-wake-cycle
https://www.nhlbi.nih.gov/health/circadian-rhythm-disorders
https://www.nccih.nih.gov/health/melatonin-what-you-need-to-know
https://www.nhs.uk/medicines/melatonin/
https://www.sleepfoundation.org/bedroom-environment/best-temperature-for-sleep
https://pmc.ncbi.nlm.nih.gov/articles/PMC10503965/
https://www.nature.com/articles/s44323-024-00018-w
https://pmc.ncbi.nlm.nih.gov/articles/PMC5821259/
https://www.sleepfoundation.org/nutrition/alcohol-and-sleep}