6 Tips to Help You Sleep Better at Night
Did you know that getting a good night’s rest is just as important as eating a healthy diet and exercising regularly? There are studies that have shown that poor sleep can have immediate negative effects on your brain function, exercise performance, and hormones. It may also cause an increased risk in disease and weight gain.
However, when you get a good night’s rest, you will eat less, exercise more, and live an overall healthier life. Unfortunately, in the past decade, sleep quantity and quality has declined. In fact, many people get poor sleep on a regular basis.
Are you ready to make a change, lose weight, or optimize your health? If so, making sure you get a good night’s rest is essential. Some tips that will help you sleep better at night can be found here.
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1. Increase Your Exposure to Bright Light During the Day
Your body has a natural clock. The official name is called the circadian rhythm. It influences your body, your brain, hormones and more, helping you to remain awake and telling your body when it is time to go to sleep.
Exposure to bright or natural light during the day will help to keep your circadian rhythm healthy. This will help improve your daytime energy and your nighttime sleep quality, along with the duration. It can also help to reduce the time it takes you to fall asleep by up to 83%.
2. Optimize the Environment in Your Bedroom
There are some who believe the bedroom environment and how it is set up are key factors in making sure you get a good night’s rest. Some of these factors include the noise, temperature, furniture arrangement, and external lights. Your mattress also makes a difference.
Make sure you find a quality mattress that supports your body. You can do research to find some best mattress for side sleepers, back sleepers, or stomach sleepers. This is going to have a huge impact on how well you sleep at night. One of the best mattress options for side sleepers is made by the team at Nectar. This gel memory foam mattress is designed to provide support and comfort.
3. Avoid Drinking Alcohol
If you have a few drinks every night, it can have a significant impact on your hormones and sleep. Alcohol can increase the symptoms of snoring, sleep apnea, and even disrupt your sleep patterns. It can alter the production of melatonin at night, too, which plays an important role in your body’s circadian rhythm.
4. Consider a Melatonin Supplement
Melatonin is an important sleep hormone that lets your bran known when it is time to start relaxing and go to bed. A popular sleep aid for people who have a hard time sleeping is melatonin. In fact, treating insomnia is possible with the use of melatonin and many people agree that it is one of the easiest ways for them to fall asleep faster.
Melatonin can also be beneficial when you are traveling and trying to adjust to a new time zone. It will help your body’s circadian rhythm go back to a normal level.
5. Reduce Long or Irregular Napping During the Day
While a short power nap can be beneficial, irregular or long napping during the day will have a negative impact on your sleep. If you sleep during the day, it may confuse your internal clock. This means you may find it difficult to sleep at night.
One study showed that individuals were sleepier during the day after they took a nap. Another study noted that while taking a nap for 30 minutes or less can enhance your daytime brain function if you take a longer nap, it may impact your sleep quality and harm your overall health and well-being.
6. Avoid Consuming Caffeine Later in the Day
Caffeine offers an array of benefits. It is consumed by approximately 90% of the population in the U.S. Just a single dose can help to enhance your sports performance, energy, and focus. However, if you consume caffeine too late in the day, it may stimulate your nervous system and keep you from relaxing or sleeping at night.
As you can see, there are several things you can do to help improve your sleep. Use the tips and information here to ensure you are giving yourself the best chance to get a good night’s sleep.
Michelle Joe is a blogger by choice. She loves to discover the world around her. She likes to share her discoveries, experiences, and express herself through her blogs.