In this article, Arslan Hassan looks at five ways to improve sleep.
The NHBLL recommends that farmers should get at least 7-9 hours of sleep.
Why? Well, that is because poor sleep means poor end products. As a farmer, you indulge in intensive physical and mental activity every single day.
You have to make crucial decisions and carry out the farming tasks. To execute all of this efficiently, it is necessary that you are well-rested.
So, if you are sleeping any less than that, it is time you address the issue seriously.
Suffering from severe or mild insomnia does not only mean poor health for you. But it also means bare minimum profits.
Below, we have listed five effective tips that can help you battle sleeplessness.
Try them out, and let us know how well they worked for you!
Tip #1: Avoid Caffeinated Drinks
If you have been having trouble falling asleep or find it difficult to focus during the day, you should immediately cut down the amount of caffeine you take every day. Be it in the form of coffee, energy drink, soda, or tea.
Caffeinated drinks contain at least 60 milligrams of caffeine content. Usually, it is about 200 milligrams.
When such quantities of caffeine enter the brain, they block the adenosine receptors.
Adenosine itself is a sleep-promoting chemical. Generally, it is produced in the brain during waking hours.
So, the more you stay awake, the more it builds. And after reaching a certain point, it syncs with the circadian rhythm. Hence, helping us fall asleep.
But when caffeine blocks it, we stay more vigilant. By the time, it is time to sleep; we do not have enough adenosine to help us fall asleep.
For that very reason, we recommend cutting down caffeine content in your daily diet. Plus, even if you take a cup of tea, ensure it is 3-4 hours before bedtime.
Tip #2: Wake up at the same time every day.
When you wake up at the same time every day, it helps fix your circadian rhythm. The circadian rhythm demands consistency.
So, when you begin waking up at a set time every day, it helps build a routine. It also builds a desire to sleep through wakefulness. Consequently, you fall asleep at a set time too.
Note that you have to wake up at the time you set, even on the weekends.
Also, it is a good idea to soak in 15-20 minutes of natural sunlight when you wake up. It helps fight off the laziness you might be experiencing when trying to get up.
Along with practicing this, we also recommend limiting your naps throughout the day.
More naps mean a disturbed sleeping routine. And if you are willing to fix your insomnia, you do not want that.
Tip #3: Try Sleep Gummies
If waking up at the same time or avoiding caffeinated drinks throughout the day is too difficult, we recommend taking sleep gummies.
These gummies contain ingredients that relax the brain and induce sleep.
These active ingredients soothe the brain and nerves and help the body relax, thus, inducing sleep.
Although experts do not recommend it for long-term consumption, it is a quick and safe solution for farmers with insomnia.
We recommend farmers try out Unwind’s sleep gummies. These cube-shaped gummies have a watermelon flavouring. Plus, these rank as one of the best CBD sleep gummies in the whole of Ireland.
Tip #4: Do not eat or drink right before bed
Having a proper meal or snacking right before bedtime can activate your digestive system and make it super difficult to fall asleep.
When food gets digested in the system, it increases the blood sugar level, providing an instant surge of energy.
Instead of relaxing and dozing off to sleep, you might find yourself filled up with energy and ready to do more work.
For that very reason, we recommend taking your dinner at least 3-4 hours before bedtime.
If you are taking it two hours before bedtime, make sure you develop a nighttime exercise routine to counter its impacts.
Similarly, drinking lots of fluids right before bedtime can burden your bladder as you try to sleep. And this could mean more visits to the bathroom during nighttime.
Tip #5: Practice Cognitive Therapy
You can begin with cognitive therapy on your own, but it is highly advisable to report to a professional therapist before you take it on your own.
Basically, you are supposed to identify your negative perspective and behavioural patterns which keep you from sleeping at night.
Sometimes we have negative opinions of ourselves and our surroundings, which push us deeper into depression and make us anxious. Owing to this, we can have trouble falling asleep.
As someone occupied with work 24/7, you are more prone to such negative thoughts, and you ought to address them effectively.