Getting quality sleep is as important as having a balanced diet, doing regular exercise, and drinking enough water. If you have an unhealthy sleeping schedule, not only will your physical health deteriorate but even your cognitive performance and brain functioning may be negatively affected.
For those unaware, sleep quality and quantity have both declined tremendously. People are wasting precious hours during the night browsing the Internet or working more for extra money. However, they do so without consideration of the importance of sleep.
Make it a point that you sleep at least eight hours every night. You will realize that your productivity will improve and so will your health. Getting an adequate amount of sleep is definitely a win-win situation for you.
In this article, we have compiled a list of ways in which you can sleep better at night.
Table of Contents
During the Day, Increase Your Exposure to Natural Sunlight or Bright Light
If you are not aware of the circadian rhythm, it is basically the natural timekeeping clock of our body. This clock is responsible for the proper functioning of our hormones, body, and brain. It sends signals to the brain and body helping them to fall asleep or stay awake.
Exposure to natural light is needed to keep the circadian rhythm healthy. Not only will it help to make you more productive during the day, but even your sleeping pattern and sleep quality will improve.
People who are suffering from insomnia or other sleeping disorders can also benefit from daytime bright light exposure. If due to whatever reason, you are not able to get bright light exposure, you can also invest in an artificial bright light device.
Make Your Bedroom as Dark as You Can Before You Go to Bed
There is a simple logic behind this habit: our body automatically assumes that darkness means bedtime, especially at night.
During the darkness, melatonin secretion in our body is also on the higher side. Melatonin is a hormone that helps human beings to fall asleep sooner which, in turn, will regulate our sleeping patterns. A good tip would be to invest in a sleep mask as well for complete darkness.
When you buy a sleep mask, make sure that the material isn’t scratchy against your skin and its straps aren’t too tight.
Make it a Point to Fall Asleep and Wake Up at Consistent Times to Develop a Routine
Again, the circadian rhythm plays an important role here. It starts working in a set loop aligning itself with sunrise and sunset. It is important that you sleep and wake up at fixed times for multiple reasons. Firstly, you will experience a better quality of sleep. Secondly, you will be able to strike a balance between inadequate sleep and too much sleep.
Irregular sleeping patterns can disturb the functioning of the circadian system in addition to melatonin production. Hence, make it a point to develop a proper routine. You can also use an alarm clock for this purpose.
Prepare a Comfortable Bed for Yourself
Since it is the bed in which you sleep, you have to make sure you can make it as comfy as you can to catch sleep faster.
If you feel that your current mattress has become lumpy or has thinned, don’t waste time in replacing it. At the moment, many companies have launched newer versions of mattresses that can make sleeping easier and more comfortable. You can find mattresses specially created to suit your sleeping position, or if you suffer from backache to name a few innovations.
In addition to the mattress, you can also focus on the pillow that you sleep on. Make the temperature in your room optimal so that it isn’t too hot or too cold, which would make it uncomfortable to fall asleep.
Relax and Clear Your Mind before Going to Sleep
Developing a bedtime routine can be useful to relax your mind. It also makes your brain associate the activities that you do with bedtime. You can start by listening to music, readying your outfit for the next day, taking a bath, or partaking in meditation.
Avoid Eating Late in the Evening or Late Night Snacking
Snacking late at night can have a negative impact on the melatonin and HGH production in our body. This, in turn, will reduce the quality of sleep as well.
Having said this, there are a few meals and snacks that can promote fast asleep. As per a piece of research, it was found that eating a high-carb meal four hours before going to bed can make an individual fall asleep faster. Then again, another study found that a low-carb meal can also improve sleep. Hence, it can be said that the way snacking will affect the body differs from one person to another.
Try to Keep Away from Caffeine Drinks
You must already be aware of how coffee and tea help to prepare you to face the day ahead. It is only logical that these drinks should be avoided before slumber time.
Caffeine from coffee or tea will make you more alert making you lose hours of precious bedtime. As a result, you may wake up the next day tired and frustrated. Switch to drinking green tea or even water to satisfy those sudden cravings.
Resources — Healthline Alaska Sleep