Say no to Insomnia! This 10 ways will make you sleep better at night
Are you worried that you have not been getting enough sleep? Or maybe you are just looking for a better way to enjoy your sleep. Here are 10 ways to make you sleep better at night.
Poor sleep has been shown to have an immediate negative impact on hormones, exercise performance, and cognitive function. In both kids and adults, it can contribute to weight gain and raise disease risk.
Good sleep, on the other hand, can help you eat less, exercise more effectively, and live a healthier lifestyle. Both the quality and amount of sleep have dropped in recent decades. Many people have trouble sleeping daily.
Adhering to this 10 ways will not only improve your sleep but also improve your health significantly. It will also help in reducing that stubborn belly fat.
- 1 Here are 10 ways to make you sleep better.
- 1.1 Increase your exposure to bright light during the day.
- 1.2 In the evening, limit your exposure to blue light.
- 1.3 Avoid Caffeine consumption late in the day.
- 1.4 Reduce the number of long or irregular afternoon sleeps.
- 1.5 Try to go to bed and wake up at the same time every day.
- 1.6 Avoid consuming alcoholic beverages.
- 1.7 Make the most of your sleeping quarters.
- 1.8 Set the temperature in your bedroom
- 1.9 Avoid eating late at night.
- 1.10 Take a bath or shower to unwind.
- 1.11 Related
Here are 10 ways to make you sleep better.
Increase your exposure to bright light during the day.
The circadian rhythm is your body’s inherent clock for keeping time. It affects your brain, body, and hormones, allowing you to stay awake while also letting your body know when it’s time to sleep.
During the day, bright light or natural sunshine helps to maintain a healthy circadian rhythm. This enhances daytime energy as well as the quality and duration of nighttime sleep.
Exposure to daytime bright light is a perfect way to make you sleep better. It will also shave 83 per cent off the time it took to fall asleep. A comparable study in older persons indicated that 2 hours of bright light exposure during the day boosted sleep duration and efficiency by 2 hours.
In the evening, limit your exposure to blue light.
Light exposure during the day is good, whereas light exposure at night has the reverse impact.
This is due to its effect on your circadian rhythm, which causes your brain to believe it is still sunlight. Hormones like melatonin, which help you relax and sleep deeply, are reduced as a result of this.
Blue light, which comes out in significant volumes by electronic gadgets such as cellphones and computers, is the worst in this regard.
Avoid Caffeine consumption late in the day.
Caffeine provides several health benefits and its consumption in the United States prove that. Around 90% of US population takes it. Focus, energy, and athletic performance can all gain improvement with only one dose.
Caffeine, on the other hand, stimulates your nervous system late in the day and may prevent your body from properly resting at night.
Its consumption up to 6 hours before bedtime severely reduce sleep quality in one research. Caffeine levels might stay high in your blood for up to 8 hours. As a result, drinking a lot of coffee after 3–4 p.m. isn’t a good idea, especially if you’re caffeine-sensitive or have trouble sleeping.
Reduce the number of long or irregular afternoon sleeps.
While short power naps are useful, napping for long periods or on an irregular basis during the day might harm your sleep. Sleeping during the day might throw off your internal schedule, making it difficult to sleep at night.
In fact, after taking midday naps, participants in one study reported feeling sleepier during the day. Longer naps can harm health and sleep quality, according to another study. While napping for 30 minutes or less can improve daytime brain function, longer naps can harm health and sleep quality.
Those who take regular daytime naps, on the other hand, do not have poor sleep quality or interrupted sleep at night, according to several studies.
Try to go to bed and wake up at the same time every day.
Your body’s circadian rhythm runs on a predetermined schedule, synchronizing with sunrise and dusk. Consistency in your sleep and waking times can help you get better sleep in the long run.
Participants in one study who had irregular sleeping patterns and went to bed late had poor sleep. Other research found that regular sleep patterns might affect your circadian rhythm and melatonin levels, which signal your brain to sleep.
If you have trouble sleeping, attempt to get into the routine of waking up and going to bed at the same time every day. You might not even need an alarm after a few weeks.
Avoid consuming alcoholic beverages.
Having a few beers late at night might have a detrimental impact on your sleep and hormones.
Alcohol can cause sleep apnea and snoring. It also affects negatively melatonin production at night, which is important for your body’s circadian rhythm.
Another study discovered that drinking alcohol at night reduced natural evening spikes in human growth hormone (HGH), a hormone that regulates your circadian rhythm and has a variety of other functions.
Make the most of your sleeping quarters.
Many individuals believe that the bedroom setting and atmosphere are important aspects in achieving a good night’s sleep. Temperature, noise, exterior lighting, and furniture layout are some of these influences.
External noise, particularly road noise, can cause poor sleep and long-term health problems in numerous studies. In one study of bedroom environments, about half of the participants claim to have had better sleep quality when noise and light were reduced.
Try to keep external noise, light, and artificial lights from devices like alarm clocks to a minimum in your bedroom. Ensure that your bedroom is a peaceful, calm, clean, and comfortable environment.
Set the temperature in your bedroom
The temperature of your body and your bedroom can have a big impact on how well you sleep. It can be difficult to obtain a decent night’s sleep when it is too hot, and as you’ve discovered during the summertime or in hot areas.
According to one study, bedroom temperature had a greater impact on sleep quality than external noise. Increment in body and bedroom temperature according researches reduce sleep quality and increase alertness.
Most people appear to find 70°F (20°C) to be a relaxing experience, though this varies on personal preferences and habits.
Avoid eating late at night.
Late-night eating has been shown to harm sleep quality as well as the natural production of HGH and melatonin. However, the quality and type of late-night food you eat may also play a role.
A high-carb supper eaten four hours before bedtime helped many people fall asleep. A low carb diet was found to promote sleep in one study, demonstrating that carbs aren’t always necessary, especially if you’re habituated to a low carb diet.
Take a bath or shower to unwind.
One of the 10 ways to sleep better is to take a relaxing bath or shower. According to studies, they can help people — particularly older ones — fall asleep faster and promote better sleep quality.
Taking a hot bath 90 minutes before bed enhanced sleep quality and helped people experience more deep sleep. If you don’t feel like taking a complete bath at night, merely soaking your feet in hot water is a great way to make you sleep better.
Sleeping is as important as eating which is while insomnia should not be taken lightly. A body that gets good night sleep functions better during the day.
Following the 10 ways above will guarantee you at least 8 good hours of sleep. However, if after a while you are still struggling with sleep, please contact your doctor.