Getting a good night’s sleep is as important as regular exercise and a healthy diet.
Studies show that poor sleep habits have immediate effects on your hormones, exercise, and brain function
It can also cause obesity and increase the risk of disease in both adults and children.
In contrast, a good night’s sleep may help you to eat less, get more exercise, and become healthier
In the last few decades, both sleep quality and price have declined. Most people do not get enough sleep.
If you want to improve your health or lose weight, getting a good night’s sleep is one of the most important things you can do.
Here are 17 tips based on evidence of better sleep at night.
1. Increase the brightness of the light during the day
Your body has a natural timepiece 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 go to bed.
Natural sunlight or bright light during the day helps keep your circadian rhythm healthy. This improves daytime energy, as well as the quality of sleep at night and the length of time.
For people with insomnia, bright daylight improves sleep quality and duration. It also reduced sleep time by 83%.
A similar study in older adults found that 2 hours of bright light during the day increased the amount of sleep by 2 hours and sleep efficiency by 80%.
Although most studies include people with severe sleep disorders, daily light will help you even if you feel sleepy in the middle.
Try to get daily sunlight or – if this does not happen – plant in a synthetic device for bright light or bulbs.
Daily sunlight or artificial light can improve sleep quality and duration, especially if you have severe sleep problems or insomnia.
2. Turn down the blue light in the evening
Exposure to daylight is beneficial, but nighttime exposure has the opposite effect.
Also, this is because of its effect on your circadian rhythm, which tricks your brain into thinking it is still daylight. This lowers hormones such as melatonin, which helps you to relax and get more sleep.
Blue light – which is electronic devices such as smartphones and high-end computers – is the worst-case scenario.
There are a few popular ways you can use to reduce blue light at night. These include:
Wear sunglasses that block the blue light
Download an app like f.lux to block blue light on your laptop or computer.
Install the green light app on your smartphone. These are available for both iPhones and Android models.
Stop watching TV and turn off any bright lights 2 hours before going to bed.
The blue light tricks your body into thinking it is daylight. There are a few ways you can reduce the blue light in the evening.
3. Do not eat too much caffeine at night
Caffeine has many benefits and is consumed by 90% of people in the U.S.
One dose can improve concentration, strength, and performance in sports.
However, when taken during the day, caffeine stimulates your nervous system and may prevent your body from resting naturally at night.
In one study, caffeine intake up to 6 hours before bedtime made sleep worse.
Caffeine can stay high in your blood for 6-8 hours. Therefore, drinking a large amount of coffee after 3-4 p.m. is not recommended, especially if you are sensitive to caffeine or have trouble sleeping.
If you crave a cup of coffee in the afternoon or evening, stick to a decaffeinated coffee.
Caffeine can seriously damage sleep quality, especially if you drink too much in the afternoon or evening.
4. Reduce irregular or long daytime naps.
While short-term deep sleep is beneficial, prolonged or irregular sleep during the day may interfere with your sleep.
Sleeping during the day creates confusion for your inner clock, which means you may have difficulty sleeping at night.
In fact, in one study, participants finally fell asleep most of the day after taking a nap.
One study observed that while sleep for 30 minutes or less can improve brain function during the day, prolonged sleep can impair sleep quality and quantity.
However, some studies show that those who regularly take a regular nap during the day do not experience a low level of sleep or disturbed sleep at night.
If you take a regular nap and sleep well, you should not worry. The effects of sleep deprivation depend on the individual.
Prolonged daytime sleepiness may interfere with sleep quality. If you have trouble sleeping at night, stop sleeping or reduce your sleep.
5. Try to fall asleep and wake up at regular intervals.
Your body’s circadian rhythms work in a fixed loop, which aligns with the rising and setting of the sun.
Adhering to your sleep and wake times can help with the quality of long-term sleep at night.
Another study noted that participants who had abnormal sleep patterns and slept late in the night on weekends reported poor sleep.
Some studies have shown that abnormal sleep patterns can alter your circulatory rhythm and melatonin levels, making your brain go to sleep.
If you have trouble sleeping, try to get up and go to bed at the same time. After a few weeks, you may not even need an alarm.
Try to get into a regular sleep/wake cycle – especially on weekends. If possible, try to get up naturally at the same time each day.