10 Tips To Sleep Better At Night:- Studies have shown that not getting enough sleep can hurt hormones, exercise ability, and brain function. It’s just as important to get enough sleep as it is to eat well and exercise regularly. Not only will getting enough sleep help you lose weight and improve your health, but it’s also good for you.
10 Tips To Sleep Better At Night
1. Spend more time in light during the day
- Circadian rhythm is the name for the body’s built-in clock. It changes hormones, the body, and the brain.
- The body knows when it’s time to sleep and it helps you stay awake.
- Daytime sunlight or bright light will help keep circadian rhythms in good shape.
- This gives you more energy during the day and helps you sleep better and for longer at night.
- Bright light during the day helped people who have trouble sleeping sleep better and for longer periods of time.
- Also, it cut the time it took to fall asleep by 83%. In a study of older people, being exposed to bright light for two hours during the day made them sleep longer and better by 80%.
- So, most studies with people who had serious sleep problems show that being exposed to light every day will probably help you even if you sleep about normal.
- This means that you should spend time in the sun every day to sleep better at night.
2. Spend less time in blue light at night
- It’s good to be exposed to light during the day, but it’s bad to be exposed to light at night, especially blue light.
- Because this light changes diurnal rhythms, this is the case. This makes the brain think it’s still bright.
- To make things even worse, it lowers hormones like melatonin, which helps you relax and sleep deeply.
- The worst thing that can keep you from sleeping is blue light, which comes from electronics like computers and smartphones.
- There are a number of popular ways to cut down on blue light exposure, such as:
- Putting on glasses that block blue light. Get an app for your phone that blocks blue light.
- Two hours before bedtime, turn off the lights and stop watching TV.
3. Don’t drink coffee at night.
- 90% of people in the US drink caffeine every day because it’s good for them.
- It makes you more focused, gives you more energy, and improves your athletic ability. When drunk later in the day, however, coffee wakes up the nervous system and can stop the body from relaxing on its own at night.
- A recent study found that drinking coffee up to 6 hours before bed can make sleep much worse.
- Because coffee can make your blood sugar rise in 6 to 8 hours. So, it’s not a good idea to drink a lot of coffee after 3 or 4 pm, especially if you are sensitive to caffeine or have trouble sleeping.
4. Cut back on having naps
- Still, taking a nap has many perks. Long naps or naps that don’t happen at normal times, on the other hand, can make it harder to sleep during the day.
- Circadian rhythms can get thrown off when you sleep during the day, which can make it harder to fall asleep at night.Actually, new study shows that people
- Who take naps sleep more during the day afterward. Another study found that short naps of 30 minutes or less can help the brain work better during the day.
- Long naps, on the other hand, can be bad for your health and sleep quality.
- A study, on the other hand, showed that people who regularly nap do not have problems with getting good sleep or having their sleep broken at night.
- You shouldn’t worry if you take naps often and sleep well. The effects of sleeping are different for each person.
5. Set a regular time to go to sleep and wake up.
- There is a circadian cycle in the body. So getting the right amount of sleep and going to bed at the right time can help you sleep better.
- Studies have shown that people who don’t stick to a normal sleep schedule and stay up late on the weekends tend to have bad sleep.
- Studies have also shown that sleeping at odd times can change melatonin levels or the rhythm of birth.
- This sends messages to the brain that make it hard to sleep.
- If you have trouble sleeping, make it a habit to wake up and go to bed at the same time every day.
- You won’t even need to set an alarm to wake up after a few weeks.
Also Read:-10 Simple Ways to Relieve Stress and Anxiety
6. Melatonin Supplement
- For sleep, melatonin is very important. It lets your brain know when it’s time to rest and sleep.
- Taking melatonin as a drug is a way to help you sleep better.
- To help people who have trouble sleeping, melatonin is sometimes used. This means that it can also help you fall asleep faster.
- Taking 2 mg of melatonin before bed has been shown to help people sleep better, have more energy the next day, and fall asleep faster.
- A different study found the same thing: half of the people who took part fell asleep faster and had better sleep quality by 15%.
- Melatonin is also helpful when you are travelling and getting used to a new time zone. So, it will help the circadian cycle of the body get back to normal.
- A amount of 1 to 5 mg of melatonin can be added 30 to 60 minutes before bed. Start with a low dose to see how well it works with your body.
- If you need to, slowly increase the amount. Because melatonin can change the way the brain works, you should talk to a doctor or other medical professional before taking a pill.
7. A Few Vitamins
8. Do not drink alcohol-based drinks
- A few drinks at night can make it harder to sleep and mess with your hormones. Of these, sleep apnea, snoring, and trouble sleeping can be caused by or made worse by drinking.
- It also changes how much melatonin the body makes at night, which is an important part of its circadian rhythms. Some studies also show that drinking alcohol at night lowers growth hormone (GH), which is a hormone that affects circadian rhythms.
9. Optimizing the bedroom environment
- Many people think that the state of your bedroom and how you set it up are important for getting a good night’s sleep.
- Some of these factors are noise level, temperature, lighting outside, and how the furniture is set up.
- Noise from outside, usually traffic, has been linked to poor sleep and long-term health issues in several studies.
- Or, another study that looked at women’s bedrooms found that about half of the people who took part said they slept better when noise and light were turned down.
10. Set the temperature in the bedroom
- Temperature in the body and the bedroom can also have a big impact on how well you sleep.
- Some studies show that the temperature in the bedroom has a bigger effect on how well you sleep than noise from outside. Studies show that higher
- Temperatures in the body and bedroom can make it harder to sleep and make you more alert.
- Most people seem to be able to sleep well in rooms that are about 20 degrees Celsius cool.
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