How To Get Better Sleep!

How To Get Better Sleep!

A good night’s sleep is as important as regular exercise and a healthy diet.

Research shows that poor sleep has immediate negative effects. Your hormones, exercise performance and brain function are some.

It can also cause weight gain and increase disease risk in both adults and children.

In contrast, good sleep can help you eat less, exercise better and be healthier.

Here are our top 8 tips for a better nights sleep.

1. Increase Bright Light Exposure During The Day

Your body has a natural time-keeping clock known as your circadian rhythm.

It affects your brain, body and hormones helping you stay awake and telling your body when it’s time to sleep.

Natural sunlight or bright light during the day helps this. This improves daytime energy, as well as nighttime sleep quality and duration

2. Reduce Blue Light Exposure in the Evening

Exposure to light during the day is beneficial. Nighttime light exposure has the opposite effect.

This is due to tricking your brain into thinking it is still daytime. This reduces hormones like melatonin, which help you relax and get deep sleep.

Blue light — which are electronic devices. Smartphones and computers emit in large amounts of this.

Methods you can use to reduce nighttime blue light exposure include:

  • Wear glasses that block blue light.

  • Download an app to block blue light on your laptop or computer.

  • Install an app that blocks blue light on your smartphone. These are available for both iPhones and Android models.

  • Stop watching TV and turn off any bright lights two hours before heading to bed.

3. Don’t Consume Caffeine Late in the Day

Coffee stimulates your nervous system. Drinking caffeine late may stop your body from relaxing at night.

4. Reduce Irregular or Long Daytime Naps

Short power naps can be beneficial. Long or irregular napping during the day can affect your sleep.

Day time sleep can confuse your internal clock, meaning that you may struggle to sleep at night.

5. Try to Sleep and Wake at Consistent Times

Being consistent with your sleep and waking times can aid long-term sleep quality

6. Don’t Eat Late in the Evening

Eating late may impact both sleep quality and the natural release of HGH and melatonin. You may also feel uncomfortable with a full stomach.

7. Relax and Clear Your Mind in the Evening

Many people have a pre-sleep routine that helps them relax.

Relaxation techniques are great. Doing this before bed will help to improve sleep quality.

8. Exercise!

Exercise is one of the best science-backed ways to improve your sleep and health.

It can enhance all aspects of sleep and reduce symptoms of insomnia.

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