Good sleep is just as important as a healthy diet or regular exercises. Research shows that poor sleep has adverse effects on hormones, exercise performance, and brain functioning. It can also lead to weight gain and increase various diseases risks in both children and adults. On the other hand, good sleep enables one to exercise better, eat less and be healthier.
Over the few past decades, both sleep quantity and quality has rapidly declined. Nowadays, many sleep poorly regularly. How can you improve the situation?
Here are 5 evidence-based tips that will better your sleep.
1 Expose yourself to bright light during the day
The body has a natural time-keeping clock called circadian rhythm. The rhythm affects the body, brain, and hormones; it tells one when to stay awake and when to sleep. Natural blight light or sunlight during the day keeps the circadian rhythm healthy. This boosts daytime energy, as well as quality night-time sleep. Daytime bright light exposure improves sleep duration and quality for people with insomnia.
2 Avoid caffeine at night
Caffeine has a myriad of benefits such as enhancing focus, energy and sports performance. However, it’s not advisable to take at night. This is because the stimulant stimulates the body’s nervous system, hence, stopping the body from naturally relaxation during the night. Caffeine stays in human blood for 5-8 hours. Therefore, if you take it at night, you will stay awake for long hours.
3 Minimize irregular or long daytime naps
While short naps are essential, irregular or long napping during daytime can affect your sleep negatively. This is because sleeping long hours in during the day confuses the body’s internal clock. Therefore, you will struggle to get asleep in the night. Let your internal clock stick with your sleeping schedules; this means when it reaches your sleeping time, it will automatically switch off the system.
4 Consider natural supplements
There are various natural supplements like CBD or hemp oil products that will induce relaxation and help you sleep better. All you need is going through the ingredients composition. Other supplements include:
- Ginkoba biloba– This is a natural herb that aids relaxation, stress reduction, and sleep.
- Gycine– The product has amino acids which improves sleep quality.
- Valerian root– Various studies suggest that this root can help one to fall asleep quickly.
- Magnesium– The nutrient is responsible for over 300 biochemical body reactions. Regarding sleep, it boosts relaxation and enhances sleep quality.
- L-theanine- This is a type of amino acids and improves relaxation and sleep.
- Lavender– The herb has many health benefits. It induces calm and sedentary effect which improves sleep.
5 Avoid drinking alcohol at night
Alcohol increases symptoms of sleep apnea, disrupted sleep patterns, and snoring. Also, it alters melatonin production at night, a hormone that plays a significant role in one’s circadian rhythm. Alcohol may also cause meditation which may take extended hours; this will affect your sleeping quality and duration.
Everyone is created differently; what works for person A may not work for person B. Therefore, finding what works for you is a kind of trial and error process. Try to recondition yourself to a positive process when going to bed; do everything to make your sleeping environment comfortable.