10 Proven Tips to Sleep Better at Night
A good night’s sleep is important as exercising and eating heathy. Research shows that if a person has a poor sleeping pattern it affects their hormones, exercise performance and brain function. It also causes weight gain and increase the chance of getting sick in both adults and kids, but also good sleep can help you eat less, exercise better and be healthier. Sleep quality and quantity has declined over the past few decades. Most people do not get proper sleep. Sleep is important if you would like to improve your health or lose weight.
Increase bright light exposure during the day
A human being’s body has a circadian rhythm which is known as a natural time-keeping clock. A human being’s body has a circadian rhythm which is known as a natural time-keeping clock. This circadian rhythm affects your brain and hormones, helping you stay awake and alerting your body when it’s time to sleep. Natural sunlight or bright light exposure reduce sleep quality and duration in people with insomnia. It also reduces the time it takes to fall asleep by 83%. Another study found that 2 hours of bright light exposure during the day increases the amount of sleep by 2 hours and sleep efficiency by 80% in adults. Most research says that daily light exposure will help you even if you experience average sleep. Word of advice: try getting daily sunlight exposure. A human being’s body has a circadian rhythm which is known as a natural time-keeping clock.
Daily sunlight or artificial bright light can improve sleep quality and duration, especially if you have severe sleep issues or insomniaHealthline
Reduce blue light exposure in the evening
As much as light exposure during the day is beneficial, night-time light exposure has the opposite effect. Taking it back to the first fact this is because of the circadian rhythm, tricking your brain into thinking it is still daytime. When there is no blue light your melatonin hormone reduces, and your body will relax and get deep sleep.
These are the few methods you can use to reduce night-time blue light exposure:
- Get glasses that block blue light
- Get an application that can block blue light on your computer
- Download ab application that blocks blue light on smartphones
- Switch off lights and TVs 2 hours before going to sleep
Blue light tricks your body into thinking it is daytime. There are several ways you can reduce light exposure in the eveningsHealthline
Don’t consume caffeine late in the day
Caffeine is not all bad, as it is consumed by 90% of the population in the United States. One dose can improve your focus, energy and sports performance, but when a person drinks it late in the day it may stop your body from naturally relaxing at night. According to research drinking caffeine 6 hours before sleeping worsened the sleep quality. Caffeine can stay in your bloodstream for 6-8 hours, therefore drinking large amounts of coffee after 3-4 pm is not recommended. If you were to have a cup in the late afternoon or evening, stick with decaffeinated coffee.
Caffeine can significantly worsen sleep quality, especially if you drink large amounts in the late afternoon or eveningHealthline
Reduce irregular or long daytime naps
As much as power naps have benefits, they are also risky because napping during the day can negatively affect your sleep. Taking a nap in the daytime can confuse your internal clock (circadian rhythm). In one of the studies conducted it showed that most people were in fact sleepier during the day after taking the naps. Another study concluded that napping for 30 minutes or less during the daytime can enhance daytime brain function and longer naps can harm health or disrupt sleep quality. If you are a person who takes regular naps and sleeps well at night, then you should not worry because the effects of sleeping depend on the individual.
Try to sleep and wake up at consistent times
The body’s circadian rhythm works on a loop that has been set by itself with sunrise and sunset. Being consistent with your sleep time can improve long term sleep quality. One of the studies proved that people who had irregular sleeping patterns and went to bed late on the weekends had poor quality of sleep. Another study emphasized that people who had irregular sleeping patterns can alter their circadian rhythm and levels of melatonin, which signal the brain to sleep. If you are a person who struggles with sleeping, then try waking up and going to bed at similar times. After a few weeks you may not even need an alarm.
Try to get into regular sleep/wake cycle – especially on the weekends. If possible, try to wake up naturally at a similar time everydayHealthline
Don’t drink alcohol
Drinking alcohol at night can negatively affect your sleep and hormones. Alcohol is known to increase/cause symptoms of sleep apnea, snoring, and disrupted sleep patterns. Alcohol also alters night-time melatonin production which plays a huge role in your bodies circadian. A study found that alcohol consumption at night decreased the natural night-time elevations in human growth hormone, which plays a role in your circadian rhythm and has many other key functions.
Avoid alcohol before bed, as it can reduce night-time melatonin production and lead to disrupted sleep patternsHaelthline
Don’t eat late in the evening
Eating late at night can affect sleep quality and the natural release of HGH and melatonin negatively. The quality and type of your late-night snack also plays a role. Another study showed that sometimes when people eat a high carb meal 4 hours before bed it usually helps them fall asleep faster. Interestingly, one study discovered that a low carb diet also improved sleep, indicating that carbs are not always necessary, especially if you’re used to a low carb diet.
Consuming a large meal before bed can lead to poor sleep hormone disruption. However, certain meals and snacks a few hours before bed may helpHealthline
Relax and clear your mind
Having a pre-sleep routine that helps them relax. It has shown that having relaxation techniques before sleeping have been shown to improve sleep quality and are in another common technique used to treat insomnia. A relaxing message improved sleep quality in people who were ill. Strategies of relaxing include listening to music, reading a book, taking a hot bath, meditating, deep breathing, and visualization.
Relaxation techniques before bed, including hot baths and meditation, may help you fall asleepHealthline
Take a relaxing bath or shower
A bath or shower is another popular way to relax or sleep better. Studies have shown that sleep quality can be improved (especially older adults) by those two things and people can fall asleep faster. In another study it was proven that taking a hot bath 90 minutes before bed improved sleep quality and helped people get more deep sleep. If you do not want to take a full bath at night you can simply bathing your feet in hot water can help one relax and improve sleep.
A warm bath, shower, or foot bath before bed can help you relax and improve your sleep qualityHealthline
Get a comfortable bed, mattress and pillow
There are people who always wonder why they sleep better in a hotel compared to home. It is mainly because of the bed quality and the relaxing environment. One study looked at the benefits of a new mattress for 28 days, revealing that it reduced back pain by 57%, shoulder pain by 60% and back stiffness by 59%. It also improved sleep quality by 60%. Other studies say that a new bedding can enhance sleep and poor bedding can lead to increased lower back pain. It is recommended that you upgrade your bedding at least every 5-8 years.
Your bed, mattress and pillow can greatly affect sleep quality and joint or back pain. Try to buy a high-quality bedding – including a mattress-every 5-8 years.Healthline