How to improve the quality of your sleep

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.

SUMMARY
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.
SUMMARY
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.

SUMMARY
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.

SUMMARY
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.

SUMMARY
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.

6. Take a melatonin supplement
Melatonin is a primary sleep hormone that tells your brain when it is time to rest and sleep.

Melatonin supplements are a very popular sleep aid.

Commonly used to treat insomnia, melatonin may be one of the easiest ways to fall asleep quickly.

In one study, taking 2 mg of melatonin before bedtime improved sleep and energy the next day and helped people fall asleep faster.

In one study, half of the group fell asleep faster and had a 15% improvement in sleep quality.

Additionally, no withdrawal effects were reported in any of the above studies.

Melatonin is also helpful as you travel and adjust to a new time zone, as it helps your body’s circulatory rhythm return to normal.

In some countries, you need a prescription for melatonin. In some cases, melatonin is widely available in stores or online. Take about 1-5 mg 30-60 minutes before bedtime.

Start with a low dose to test your tolerance and gradually increase as needed. Since melatonin may alter brain chemistry, it is advisable to consult a healthcare professional before using it.

You should also talk to them if you are considering using melatonin as a sleep aid for your child, as long-term use of this supplement in children has not been well studied.

Buy melatonin supplements online.

SUMMARY
The melatonin supplement is an easy way to improve sleep quality and sleep faster. Take 1-5 mg 30-60 minutes before bedtime.

7. Consider these other ingredients
Several dietary supplements can relax and help you sleep, including:

Ginkgo Biloba: A beneficial natural remedy, can help with sleep, relaxation, and reduce stress, but the evidence is limited. Take 250 mg 30-60 minutes before bedtime.

Glycine: A few studies show that taking 3 grams of amino acid glycine can improve sleep quality.

Valerian root: Several studies suggest that valerian can help you sleep and improve sleep quality. Take 500 mg before bedtime.

Magnesium: Responsible for over 600 reactions in your body, magnesium can improve relaxation and improve sleep quality.

L-theanine: An amino acid, L-theanine can improve rest and sleep. Take 100-200 mg before bedtime.

Lavender: A powerful remedy with many health benefits, lavender can create calming and restless effects.

Be sure to try these ingredients only once. Although it is not a magic bullet for sleep disorders, it can be helpful when combined with other natural sleep techniques.

SUMMARY
Several supplements, including lavender and magnesium, can help relax and sleep quality when combined with other techniques.

8. Do not drink alcohol
Drinking a few drinks at night can adversely affect your sleep and hormone levels.

Alcohol is known to cause or increase symptoms of shortness of breath, snoring, and disturbed sleep patterns.

It also alters the production of night melatonin, which plays an important role in your body’s circadian rhythm.

One study found that drinking alcohol at night reduced the natural night-star level of human growth hormone (HGH), which plays a role in your circulatory system and has many other important functions.

SUMMARY
Avoid alcohol before bed, as it can reduce melatonin production at night and lead to disruption of sleep patterns.

9. Organize your bedroom space
Many people believe that the location of the bedroom and its setting are important factors in getting a good night’s sleep.

These features include temperature, noise, outdoor lighting, and furniture arrangement.

Numerous studies indicate that external noise, usually from traffic, can cause insomnia and long-term health problems.

In one study in the women’s bedroom area, about 50% of participants observed improved sleep quality when noise and light were reduced.

To adjust the location of your bedroom, try to minimize external noise, light, and artificial lighting from devices such as alarm clocks. Make sure your bedroom is a quiet, relaxed, clean, and comfortable place.

SUMMARY
Adjust your bedroom area by removing external light and noise for better sleep.

10. Set the temperature in your room
Body temperature and bedroom can greatly affect sleep quality.

Since you may have experienced it in the summer or the tropics, it can be very difficult to get a good night’s sleep when it is very hot.

One study found that the temperature of the bedroom affected the bedroom more than the outside noise.

Another study revealed that increased body temperature and bedroom temperature had risen.

Approximately 70 ° F (20 ° C) appears to be a comfortable temperature for most people, although it depends on your preferences and habits.

SUMMARY
Check the different temperatures to find out which one is best for you. Approximately 70 ° F (20 ° C) is best for most people.

11. Do not eat in the evening
Overeating too late can adversely affect both sleep quality and the natural release of HGH melatonin

That being said, the quality and type of your nightly snack may play a role.

In another study, a high-carb diet eaten 4 hours before bedtime helped people fall asleep faster.

Interestingly, one study found that low-carb diets also improved sleep, indicating that carbs are not always needed, especially if you are accustomed to a low-carb diet.

SUMMARY
Eating too much food before bedtime can lead to insomnia and hormonal disorders. However, a few foods and snacks a few hours before bedtime can help.

12. Relax and clear your mind in the evening
Most people have a bedtime routine that helps them relax.

Pre-bed rest techniques have been seen to improve sleep quality and are another common method used to treat insomnia.

In another study, relaxing massage improved sleep quality in sick people.

Strategies include listening to relaxing music, reading a book, hot baths, meditation, deep breathing, and visualizing.

Try different methods and find out what works best for you.

.Getting a good sleep over a night 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 diseases in both adults and children.

In contrast, a good sleep overnight may help you eat less, get more exercise, and become healthier.

In the last few decades, sleep quality has declined. Most people do not get enough sleep.

If you want to improve your health or lose weight, getting a good sleep in the hight 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.

SUMMARY
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.
SUMMARY
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.

SUMMARY
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.

SUMMARY
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.

SUMMARY
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.

6. Take a melatonin supplement
Melatonin is a primary sleep hormone that tells your brain when it is time to rest and sleep.

Melatonin supplements are I Irvpopular remedy to get sleep.

Commonly used to treat insomnia, melatonin may be one of the easiest ways to fall asleep quickly.

In one study, taking 2 mg of melatonin before bedtime improved sleep and energy the next day and helped people fall asleep faster.

In one study, half of the group fell asleep faster and had a 15% improvement in sleep quality.

Additionally, no withdrawal effects were reported in any of the above studies.

Melatonin is also helpful as you travel and adjust to a new time zone, as it helps your body’s circulatory rhythm return to normal.

In some countries, you need a prescription for melatonin. In some cases, melatonin is widely available in stores or online. Take about 1-5 mg 30-60 minutes before bedtime.

Start with a low dose to test your tolerance and gradually increase as needed. Since melatonin may alter brain chemistry, it is advisable to consult a healthcare professional before using it.

You should also talk to them if you are considering using melatonin as a sleep aid for your child, as long-term use of this supplement in children has not been well studied.

Buy melatonin supplements online.

SUMMARY
The melatonin supplement is an easy way to improve sleep quality and sleep faster. Take 1-5 mg 30-60 minutes before bedtime.

7. Consider these other ingredients
Several dietary supplements can relax and help you sleep, including:

Ginkgo Biloba: A beneficial natural remedy, can help with sleep, relaxation, and reduce stress, but the evidence is limited. Take 250 mg 30-60 minutes before bedtime.

Glycine: A few studies show that taking 3 grams of amino acid glycine can improve sleep quality.

Valerian root: Several studies suggest that valerian can help you sleep and improve sleep quality. Take 500 mg before bedtime.

Magnesium: Responsible for over 600 reactions in your body, magnesium can improve relaxation and improve sleep quality.

L-theanine: An amino acid, L-theanine can improve rest and sleep. Take 100-200 mg before bedtime.

Lavender: A powerful remedy with many health benefits, lavender can create calming and restless effects.

Be sure to try these ingredients only once. Although it is not a magic bullet for sleep disorders, it can be helpful when combined with other natural sleep techniques.

SUMMARY
Several supplements, including lavender and magnesium, can help relax and sleep quality when combined with other techniques.

8. Do not drink alcohol
Drinking a few drinks at night can adversely affect your sleep and hormone levels.

Alcohol is known to cause or increase symptoms of shortness of breath, snoring, and disturbed sleep patterns.

It also alters the production of night melatonin, which plays an important role in your body’s circadian rhythm.

One study found that drinking alcohol at night reduced the natural night-star level of human growth hormone (HGH), which plays a role in your circulatory system and has many other important functions.

SUMMARY
Avoid alcohol before bed, as it can reduce melatonin production at night and lead to disruption of sleep patterns.

9. Organize your bedroom space
Many people believe that the location of the bedroom and its setting are important factors in getting a good night’s sleep.

These features include temperature, noise, outdoor lighting, and furniture arrangement.

Numerous studies indicate that external noise, usually from traffic, can cause insomnia and long-term health problems.

In one study in the women’s bedroom area, about 50% of participants observed improved sleep quality when noise and light were reduced.

To adjust the location of your bedroom, try to minimize external noise, light, and artificial lighting from devices such as alarm clocks. Make sure your bedroom is a quiet, relaxed, clean, and comfortable place.

SUMMARY
Adjust your bedroom area by removing external light and noise for better sleep.

10. Set the temperature in your room
Body temperature and bedroom can greatly affect sleep quality.

Since you may have experienced it in the summer or the tropics, it can be very difficult to get a good night’s sleep when it is very hot.

One study found that the temperature of the bedroom affected the bedroom more than the outside noise.

Another study revealed that increased body temperature and bedroom temperature had risen.

Approximately 70 ° F (20 ° C) appears to be a comfortable temperature for most people, although it depends on your preferences and habits.

SUMMARY
Check the different temperatures to find out which one is best for you. Approximately 70 ° F (20 ° C) is best for most people.

11. Do not eat in the evening
Overeating too late can adversely affect both sleep quality and the natural release of HGH melatonin

That being said, the quality and type of your nightly snack may play a role.

In another study, a high-carb diet eaten 4 hours before bedtime helped people fall asleep faster.

Interestingly, one study found that low-carb diets also improved sleep, indicating that carbs are not always needed, mainly if you are accustomed to a low-carb diet.

SUMMARY
Eating higher quantities of food before bedtime can lead to insomnia and hormonal disorders. However, a few foods and snacks a few hours before sleep can help.

12. Relax and clear your mind in the evening
Most people have a bedtime routine that helps them relax.

Pre-bed resting techniques are observed to improve sleep quality and are used as one of the methods used to treat insomnia.

In another study, relaxing massage improved sleep quality in sick people.

Strategies include listening to relaxing music, reading a book, hot baths, meditation, deep breathing, and visualizing.

Try different methods and find out what works best for you.

SUMMARY
Relaxation techniques before bed, including hot baths and meditation, may help you fall asleep.

13. Take a relaxing bath or shower
A relaxing bath or shower is another popular way to sleep better.

Studies indicate that they can help improve overall sleep quality and help people — especially older adults — fall asleep faster.

In one study, taking a hot bath 90 minutes before bed improved sleep quality and helped people get more deep sleep.

Alternatively, if you don’t want to take a full bath at night, simply bathing your feet in hot water can help you relax and improve sleep.

SUMMARY
A warm bath, shower, or foot bath before bed can help you relax and improve your sleep quality.

14. Rule out a sleep disorder
An underlying health condition may be the cause of your sleep problems.

One common issue is sleep apnea, which causes inconsistent and interrupted breathing. People with this disorder stop breathing repeatedly while sleeping.

This condition may be more common than you think. One review claimed that 24% of men and 9% of women have sleep apnea.

Other common medically diagnosed issues include sleep movement disorders and circadian rhythm sleep/wake disorders, which are common in shift workers.

If you’ve always struggled with sleep, it may be wise to consult your healthcare provider.

SUMMARY
Many common conditions can cause poor sleep, including sleep apnea. See a healthcare provider if poor sleep is a consistent problem in your life.

15. Get a comfortable bed, mattress, and pillow
Some people wonder why they always sleep better in a hotel.

Apart from the relaxing environment, bed quality can also affect sleep.

One study looked at the benefits of a new mattress for 28 days, revealing that it reduced back pain by 57%, shoulder pain by 60%, and back stiffness by 59%. It also improved sleep quality by 60%.

Other studies point out that new bedding can enhance sleep. Additionally, poor quality bedding can lead to increased lower back pain.

The best mattress and bedding are extremely subjective. If you’re upgrading your bedding, base your choice on personal preference.

It’s recommended that you upgrade your bedding at least every 5–8 years.

If you haven’t replaced your mattress or bedding for several years, this can be a very quick — although possibly expensive — fix.

Click the following links to shop for and compare mattresses and pillows.

SUMMARY
Your bed, mattress, and pillow can greatly affect sleep quality and joint or back pain. Try to buy high-quality bedding — including a mattress — every 5–8 years.

16. Exercise regularly — but not before bed
Exercise is one of the best science-backed ways to improve your sleep and health.

It can enhance all aspects of sleep and has been used to reduce symptoms of insomnia.

One study in older adults determined that exercise nearly halved the amount of time it took to fall asleep and provided 41 more minutes of sleep at night.

In people with severe insomnia, exercise offered more benefits than most drugs. Exercise reduced time to fall asleep by 55%, total night wakefulness by 30%, and anxiety by 15% while increasing total sleep time by 18%.

Although daily exercise is key for a good night’s sleep, performing it too late in the day may cause sleep problems.

This is due to the stimulatory effect of exercise, which increases alertness and hormones like epinephrine and adrenaline.

However, some studies show no negative effects, so it depends on the individual.

SUMMARY
Regular exercise during daylight hours is one of the best ways to ensure a good night’s sleep.

17. Don’t drink any liquids before bed
Nocturia is the medical term for excessive urination during the night. It affects sleep quality and daytime energy.

Drinking large amounts of liquids before bed can lead to similar symptoms, though some people are more sensitive than others.

Although hydration is vital for your health, it’s wise to reduce your fluid intake in the late evening.

Try to not drink any fluids for 1–2 hours before going to bed.

You should also use the bathroom right before going to bed, as this may decrease your chances of waking in the night.

SUMMARY
Reduce fluid intake in the late evening and try to use the bathroom right before bed.

The bottom line
Sleep plays a key role in your health.

One large review linked insufficient sleep to an increased risk of obesity by 89% in children and 55% in adults.

Other studies conclude that getting less than 7–8 hours per night increases your risk of developing heart disease and type 2 diabetes.

If you’re interested in optimal health and well-being, it’s recommended that you make sleep a top priority and incorporate some of the tips above.

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