Sleep is as important as a regular workout and a healthy eating plan.
Poor sleep can have immediate negative effects on hormones, brain function, and exercise performance.
Both adults and children can gain weight and be at increased risk of disease.
A good night’s sleep, on the other hand, can help you lose weight, be healthier, and exercise more.
In the last few decades, sleep quantity and quality have both declined. Many people have poor sleep on a regular basis.
A good night’s rest is essential if you want to improve your health and lose weight.
Tips for getting better sleep at night
Sleep schedules are important
Sleep should not exceed eight hours. Sleeping at least seven to eight hours is recommended for healthy adults. The majority of people do not need to sleep more than eight hours to feel well rested.
Consistently go to bed and wake up at the same times every day. Consistency reinforces the sleep-wake cycle of your body.
Leave your bedroom and relax. Listen to relaxing music or read a book. When you are tired, go back to sleep. Continue to repeat as necessary, but maintain your sleep and wake-up schedule.
What you eat and what you drink is important
Do not go to sleep hungry or full. Avoid heavy meals or large portions within two hours of going to bed. Discomfort might keep you up.
Alcohol, nicotine, and caffeine are also substances that should be treated with caution. Nicotine and caffeine have a stimulating effect that takes hours to wear off, and this can disrupt sleep. Even though alcohol can make you sleepy initially, it will disrupt your sleep later on.
Create a relaxing environment
Keep your bedroom cool, dark, and quiet. Evening exposure to light can make it harder to fall asleep. Avoid using light-emitting screens for long periods of time before going to bed. Use room-darkening curtains, earplugs or a fan to create the perfect environment for you.
You can promote better sleep by doing calming activities like taking a relaxing bath or using relaxation methods before bedtime.
Exposure to bright light during the day
Circadian rhythm is the natural clock that your body uses to keep time.
This affects your brain and body and tells you when to sleep.
Your circadian rhythm is maintained by bright sunlight during the day. This increases daytime energy and improves sleep quality.
The exposure to bright daylight during the day improves sleep quality and length in people who suffer from insomnia. The time taken to fall asleep was also reduced by 83%.
In a similar study, 2 hours of bright daylight exposure increased sleep time by 2 hours in older adults. Sleep efficiency also increased by 80%.
Even if your sleep is average, you will benefit from daily exposure to light.
If you can’t get enough sunlight, invest in artificial light bulbs or devices.
The use of artificial or natural bright light daily can help improve the quality and length of sleep, particularly if you suffer from insomnia or severe sleep problems.
Avoid blue light in the evening
Nighttime exposure to light has the opposite effect.
This is also due to the effect of your circadian clock, which tricks your brain into believing it’s still daylight. This can reduce hormones such as melatonin that help you get to sleep and relax.
The worst culprits are electronic devices such as smartphones and computers, which emit large amounts of blue light.
You can reduce the nighttime blue-light exposure by using several methods. These include:
Use glasses that block out blue light.
Use an app like f.lux on your computer or laptop to block blue lights.
Install an app to block blue light from your smartphone. Both iPhones and Android devices are compatible with these apps.
Two hours before going to bed, turn off the TV and all bright lights.
Blue light fools your body into believing it is daytime. You can reduce your blue light exposure at night in several ways.
Avoid caffeine consumption late in the afternoon
Caffeine is a beneficial substance that 90% of Americans consume.
One dose can improve focus, energy and athletic performance.
When caffeine is consumed in late afternoon, it stimulates the nervous system, and can prevent your body from relaxing naturally at night.
Caffeine levels can remain elevated for up to 8 hours. Drinking large amounts of caffeine after 3-4 pm is not recommended. This is especially true if you are sensitive to caffeine, or have difficulty sleeping.
When you want a cup of decaffeinated or regular coffee late in the afternoon or evening, go for it.
Caffeine is known to significantly affect sleep quality. This is especially true if you consume large amounts of it in the evening or late afternoon.
Reduce the number of long or irregular naps during the day
Long or irregular naps during the day can affect your sleep negatively.
You may find it difficult to fall asleep at night if you sleep during the day.
Longer naps can be harmful to health and sleep quality. While naps of 30 minutes or less may improve daytime brain functions, they can also harm sleep.
Some studies show that people who regularly nap during the day don’t have poorer sleep or disturbed sleep at night.
You shouldn’t be worried if you regularly nap during the day and sleep well. Individuals will experience different effects from napping.
Long daytime naps may impair sleep quality. Stop napping or reduce your naps if you are having trouble sleeping.
Sleep and wake up at regular times
The circadian rhythm of your body is set to a loop that aligns itself with sunrises and sunsets.
Consistency in your sleep and wake times can improve sleep quality.
Sleep patterns that are irregular can affect your circadian rhythm, and the levels of melatonin which signals your brain to sleep.
Try to develop the habit of going to sleep and waking up at similar times. After a few weeks, you might not need to set an alarm.
Manage worries
Before you go to bed, try to solve any worries or concerns. Write down your thoughts and concerns, then put them aside for tomorrow.
Stress management may help. Get organized, set priorities, and delegate tasks. Meditation can also help to reduce anxiety.
When to call your healthcare provider
Almost everyone experiences a sleepless night from time to time. If you have difficulty sleeping often, it is best to contact your doctor. You can get better sleep by identifying and treating the underlying causes.
Take a look at these other supplements
You can use a variety of supplements to induce relaxation and sleep, such as:
Ginkgo Biloba: This herb has many natural benefits. It may help sleep, relax, and reduce stress, but there is little evidence to support this. Take 250 mg between 30-60 minutes prior to bedtime.
Taking 3 grams of the amino-acid glycine (Trusted Source) can improve sleep.
Valerian root can improve your sleep and help you fall asleep. Take 500mg before going to bed.
Magnesium is responsible for more than 600 reactions in your body. It can help you relax and improve sleep quality.
L-theanine is an amino acid that can help improve sleep and relaxation. Take 100-200mg before bed.
Lavender is a powerful herb that has many health benefits. It can improve sleep by calming you down and making you feel sedentary. Take 80-160mg containing 25-46% Linalool.
