10 Tips for getting a better night’s sleep that have been tested and proven
Regular exercise and a balanced diet are just as vital as getting a good night’s sleep.
Poor sleep has been shown to have an immediate negative impact on hormones, exercise performance, and cognitive function.
In both adults and children, it can cause weight gain and increase disease risk.
Good sleep, on the other hand, can help you eat less, exercise more effectively, and live a healthier lifestyle.
Both the quality and amount of sleep have dropped in recent decades. In fact, many people have trouble sleeping on a daily basis.
Getting a good night’s sleep is one of the most important things you can do to improve your health or reduce weight.
Here are some tried-and-true ways to get a better night’s sleep.
Caffeine should not be consumed late in the day
Caffeine provides several health benefits and is consumed by 90% of the population in the United States.
Focus, energy, and athletic performance can all be improved with only one dose.
Caffeine, on the other hand, stimulates your nervous system late in the day and may prevent your body from properly resting at night.
Caffeine consumption up to 6 hours before bedtime was found to severely reduce sleep quality in one research.
Caffeine levels might stay high in your blood for up to 8 hours. As a result, drinking a lot of coffee after 3–4 p.m. isn’t a good idea, especially if you’re caffeine-sensitive or have difficulties sleeping.
Stick to decaffeinated coffee if you really want a cup of coffee in the late afternoon or evening.
Take a melatonin supplement to help you sleep better
Melatonin is a sleep hormone that signals to your brain that it’s time to unwind and go to bed.
Melatonin pills are a well-liked sleeping aid.
Melatonin, which is commonly used to treat insomnia, may be one of the simplest ways to fall asleep quickly.
Taking 2 mg of melatonin before bed enhanced sleep quality and vitality the next day, as well as helping participants fall asleep faster, according to one study.
In another study, half of the participants fell asleep 15 percent faster and had better sleep quality.
Furthermore, neither of the studies mentioned above showed any withdrawal symptoms.
Melatonin is particularly beneficial when traveling and transitioning to a new time zone because it aids in the restoration of your body’s circadian rhythm.
Melatonin is only available with a prescription in some countries. Melatonin is commonly available in stores and online in various countries. 30–60 minutes before bedtime, take 1–5 mg.
Begin with a tiny dose to gauge your tolerance, then gradually increase as needed. Because melatonin might change brain chemistry, it’s best to consult with a doctor before taking it.
You should also consult them if you’re considering giving your child melatonin as a sleep aid, as long-term usage of this substance in children has not been thoroughly researched.
During the day, increase your exposure to bright light
The circadian rhythm is your body’s inherent clock for keeping time.
It has an effect on your brain, body, and hormones, assisting you in staying awake and alerting you when it’s time to sleep.
During the day, bright light or natural sunshine helps to maintain a healthy circadian rhythm. This enhances daytime energy as well as the quality and duration of nighttime sleep.
Daytime bright light exposure increased sleep quality and duration in insomniacs. It also shaved 83 percent off the time it took to fall asleep.
In a comparable study of older persons, 2 hours of bright light exposure throughout the day boosted sleep duration by 2 hours and sleep efficiency by 80%.
While the majority of studies involve patients who have significant sleep problems, everyday light exposure will most likely benefit you even if your sleep is typical.
Try to receive daily sunlight exposure or, if that isn’t possible, invest in a bright light equipment or bulbs.
Reduce the number of long or irregular afternoon sleeps
While short power naps are useful, napping for long periods of time or on an irregular basis during the day might have a negative impact on your sleep.
Sleeping during the day might throw off your internal schedule, making it difficult to sleep at night.
In fact, after taking midday naps, participants in one study reported feeling sleepier during the day.
Longer naps can affect health and sleep quality, according to another study. While sleeping for 30 minutes or less can improve daytime brain performance, longer naps can harm health and sleep quality.
Those who take regular daytime naps, on the other hand, do not have poor sleep quality or interrupted sleep at night, according to several studies.
You shouldn’t be concerned if you take regular afternoon naps and get enough sleep. The consequences of napping vary from person to person.
In the evening, limit your exposure to blue light
Light exposure during the day is good, whereas light exposure at night has the reverse impact.
This is due to its effect on your circadian rhythm, which causes your brain to believe it is still sunlight. Hormones like melatonin, which help you relax and sleep deeply, are reduced as a result of this.
Blue light, which is emitted in significant volumes by electronic gadgets such as cellphones and computers, is the worst in this regard.
Avoid consuming alcoholic beverages
Having a few drinks late at night might have a detrimental impact on your sleep and hormones.
Sleep apnea, snoring, and interrupted sleep patterns are all known to be caused or exacerbated by alcohol.
It also affects melatonin production at night, which is important for your body’s circadian rhythm.
Another study discovered that drinking alcohol at night reduced natural evening spikes in human growth hormone (HGH), a hormone that regulates your circadian rhythm and has a variety of other functions.
Set the temperature in your bedroom
The temperature of your body and your bedroom can have a big impact on how well you sleep.
It can be difficult to obtain a decent night’s sleep when it’s too hot, as you may have discovered during the summer or in hot areas.
According to one study, bedroom temperature had a greater impact on sleep quality than external noise.
Increased body and bedroom temperature has been shown in several research to reduce sleep quality and increase alertness.
Most people appear to find 70°F (20°C) to be a comfortable temperature, though this varies on personal preferences and habits.
Make the most of your sleeping area
Many people believe that the environment and design of their bedroom are important aspects in getting a good night’s sleep.
Temperature, noise, exterior lighting, and furniture layout are some of these influences.
External noise, particularly road noise, has been linked to poor sleep and long-term health problems in numerous studies.
In one study of women’s bedroom environments, about half of the participants reported better sleep quality when noise and light were reduced.
Try to keep external noise, light, and artificial lights from devices like alarm clocks to a minimum in your bedroom. Ensure that your bedroom is a peaceful, calm, clean, and comfortable environment.
Avoid eating late at night
Late-night eating has been shown to have a negative impact on sleep quality as well as the natural production of HGH and melatonin.
However, the quality and type of late-night food you eat may also play a role.
A high-carb meal eaten four hours before bedtime helped people fall asleep faster in one research.
A low-carb diet was found to promote sleep in one study, demonstrating that carbs aren’t always necessary, especially if you’re habituated to a low-carb diet.
Take a bath or shower to relax
Another popular approach to sleep better is to take a relaxing bath or shower.
According to studies, they can help people — particularly older ones — fall asleep faster and improve overall sleep quality.
Taking a hot bath 90 minutes before bed enhanced sleep quality and helped people experience more deep sleep, according to one study.
If you don’t feel like taking a complete bath at night, merely soaking your feet in hot water will help you relax and sleep better.
