A good night’s sleep is just as crucial as regular exercise and a healthy diet. Research shows that poor sleep immediately affects your exercise performance, hormones, and brain function.
If you want to improve your health or lose weight, a good night’s sleep is important. This article covers 8 helpful tips to sleep better at night.
Increase Bright Light Exposure During The Day
Your body has a natural time-keeping clock called your circadian rhythm. Natural sunlight or bright light during the day aids in keeping your circadian rhythm healthy. This improves daytime energy, as well as nighttime sleep quality and duration.
Don’t Take Caffeine Late In The Day
In one study, consuming effective caffeine up to 6 hours before bed greatly worsened sleep quality. If you crave coffee in the late afternoon or evening, go with decaffeinated coffee.
Reduce Blue Light Exposure In The Evening
Exposure to light during the day is beneficial, but nighttime light exposure has the opposite effect. This reduces hormones like melatonin which aid in relaxation and deep sleep. There are various methods you can use to reduce nighttime blue light exposure:
● Wear glasses that block blue light.
● Stop watching TV and switch off bright lights for 2 hours before bed.
Try To Sleep and Wake At Consistent Times
If you struggle to sleep, get into the habit of waking up and going to bed at similar times. Eventually, you won’t need to set an alarm.
Take A Melatonin Supplement
Often used to treat insomnia, melatonin could be one of the simplest ways to fall asleep quicker. In one study, taking 2 mg of melatonin before bed boosted sleep quality and energy the next day and helped individuals fall asleep faster.
Don’t Drink Alcohol
Alcohol is known to cause sleep apnea and disrupted sleep patterns. By avoiding it, you are guaranteed a good night’s rest.
Optimize Your Bedroom
In one study on female bedroom environments, 50% of participants slept better when noise and light diminished.
Set Your Bedroom Temperature
One study discovered that bedroom temperature affected sleep quality more than external noise. To get a good night’s sleep, set your optimal room temperature to around 70 degrees Fahrenheit (20 degrees Celsius).
Conclusion
Sleep plays a vital role in your health. If you want optimal health and well-being, it is best to prioritize sleep and incorporate some of the tips above.
