How To Sleep Better At Night
How well you sleep at night affect every aspect of your life. Sleep has been known to be important for the proper functioning of all your body’s systems and organs. Research shows that poor sleep has detrimental effects on your stress hormones, hormone production, and cognitive function (i.e., recall, decision making), Poor sleep is linked to depression, it also affects glucose metabolism and types 2 diabetes risk.
Conversely, good sleep can help you to consume fewer calories, be physically active, improve your immune function, improve your emotions and social interactions, improve your mood (i.e., anxiety). The result is that you can eat more without gaining weight, reduce your stress levels, and enjoy better overall health. The following, therefore, are tips to help you sleep better;
Keep a routine and stick to it.
This means going to bed at the same time each day as this can help one to sleep better at night. There is no exact specific time, but one should try to get up as close to the same time as possible in the day. This will aid the body’s ability to circadian rhythm. Going to bed at odd hours may make one feel tired and uncomfortable when they wake up. A good night’s sleep rejuvenates the mind and body and is also associated with decreased risk for various types of cancer, depression, and anxiety. It is also good for one to gather fresh energy for a better next day.
Make your bedroom sleep-friendly
Your bedroom should be a warm, welcoming and relaxing environment. Experts claim there’s a strong association in people’s minds between sleep and the bedroom.
However, certain things weaken that association, such as the presence of destructions I.e TVs and other electronic gadgets, light, noise, and a bad mattress or bed.
Your bedroom should be kept just for sleep and sex. Unlike most vigorous physical activity, sex makes us sleepy. This has evolved in humans over thousands of years. This is a stamp of the great designer who cannot be questioned.
Your bedroom ideally needs to be dark, quiet, tidy and be kept at a favourable temperature of between 18C and 24C.
Fit some thick curtains if you have any, make it warm. If you’re disturbed by noise, consider investing in double glazing or, for a cheaper option, use earplugs.
Increase bright light exposure during the day
It is important to note that our body has a natural time-keeping clock known as your circadian rhythm which affects your brain, body, and hormones, helping you stay awake and communicate to your body when it’s time to sleep
Natural sunlight or bright light during the day helps keep your circadian rhythm healthy. This improves daytime energy, as well as nighttime sleep quality and duration. This is important for your health.
Studies have shown that in people with insomnia, daytime bright light exposure improved sleep quality and duration. It also reduced the time it took to fall asleep by 83%. Possible Causes Of Belly Fat and How To Overcome It.
Take time to understand the effect of different light intensities on sleep. A similar study conducted in older adults found that 2 hours of bright light exposure during the day increased the amount of sleep by 2 hours and sleep efficiency by 80%
While most research involves people with severe sleep issues, daily light exposure will most likely help you even if you experience average sleep. Many people who are suffering from insomnia have trouble sleeping because of light exposure during the day.
People who work in environments where they are required to work with bright light are particularly prone to problems. Try to limit your exposure to computer screens or cell phones. Also, consider getting a brighter light for your bedroom. Avoid blue, green, or yellow light bulbs if you can.
Be smart about what you eat and drink
Your eating habits especially during the day play a role in how well you sleep at night. Mind what you eat especially hours close to bedtime. To achieve this the following are important;
-Focus on a heart-healthy diet.
This entails your overall eating patterns rather than specific foods that can make the biggest difference to the quality of sleep, as well as your overall health. Eating a Mediterranean-type diet rich in vegetables, fruit, and healthy fats—and limited amounts of red meat—may help you to fall asleep faster and stay asleep for longer.
-Cut back on sugary foods and refined carbs.
Eating lots of sugar and refined carbs such as white bread, white rice, and pasta during the day can trigger wakefulness at night and pull you out of the deep, restorative stages of sleep.
-Limit caffeine and nicotine.
Caffeine can cause sleep problems up to ten to twelve hours after drinking it! Similarly, smoking is another stimulant that can disrupt your sleep, especially if you smoke close to bedtime.
-Avoid heavy meals at night.
It is necessary to embrace the habit of eating a light meal in the evening or try to make dinnertime earlier in the evening and avoid heavy, rich foods within two hours of bed. Spicy or acidic foods can cause stomach trouble and heartburn.
-Avoid alcohol before bed.
While a nightcap may help you relax, it interferes with your sleep cycle once you’re out. People who are regularly under the influence of alcohol often experience disrupted sleep patterns and problems with daytime sleepiness. Research has also indicated that melatonin can negatively affect alcohol and could help stop the progression of alcohol use if taken with the disorder.
-Avoid drinking too many liquids in the evening.
Drinking lots of fluids may result in frequent bathroom trips throughout the night. This will interfere with your sleep.
An additional strategy to help people sleep better at night involves the use of negative thoughts like watching television or playing video games. It has been found that negative thoughts like playing video games can cause negative events in a person’s life such as family arguments and unemployment. Negative thoughts like playing video games can also disrupt sleep well and lead to negative thoughts.
Moderate exercise regularly, such as swimming or walking, can help relieve some of the tension built up over the day. But make sure you do not do vigorous exercise, such as running or the gym, too close to bedtime, as it may keep you awake.
If you don’t practice regular exercise, you should start a regular exercise routine if you want to sleep better at night. Regular exercise can reduce stress, increase mood stability, improve sleep quality, increase endorphin levels in the body, reduce pain, promote healing, and reduce symptoms of depression.
Regular exercise also allows people to control their caloric intake which can further affect weight gain and poor sleep.
Free Your Mind
This is one last strategy is to put aside any work, touchy discussions, or complicated decisions 2 to 3 hours before bed. Ease yourself although it takes time to turn off the “noise” of the day. If you’ve still got a lot on your mind, jot it down and let go for the night. Then, about an hour before you hit the sack, read something calming, meditate, listen to quiet music, or take a warm bath. Surprising Reasons to Get More Sleep.
Getting enough sleep is essential for helping a person maintain optimal health and well-being.