A good sleep is just as important as regular exercise and a healthy diet. It can help you eat less, exercise better, and be healthier. Here are 10 tips to sleep better at night.
Increase sunlight exposure during daytime
We mentioned in our previous blog before, your body has a clock known as your circadian rhythm. Natural sunlight or bright light during the day improves daytime energy. It also helps solve insomnia or severe sleep issues and improves nighttime sleep quality. Try to get more daily sunlight exposure or invest in an artificial bright light device.
Reduce blue light exposure at night
On the other hand, blue light exposure at night will trick our brains as if it is still daytime. Our electronic devices like smartphones and computers emit large amounts of blue light. To reduce nighttime blue light exposure, you can try to wear glasses that block blue light; install an app on your devices to block blue light and turn off any bright lights 2 hours before you go to bed.
Avoid consume caffeine late in the day
A single dose of caffeine can enhance focus and energy. However, as it can stay elevated in your blood for 6–8 hours, drinking coffee after 3–4 p.m. is not recommended. When you consume caffeine late in the day, it stimulates your nervous system and stops you from naturally relaxing at night. Choose decaffeinated coffee if you do crave for a cup of coffee in the late afternoon or evening.
Maintain consistent sleep hours
If you struggle with sleep, try to wake up and go to bed at similar times. After several weeks, your body will automatically wake up at a regular time. Some might find short power naps beneficial, however this may confuse your internal clock and negatively affect your sleep at night.
Set your sleep environment right
The setup of your bedroom, including temperature, noise and lights affects a lot of your sleep. To set the environment right, minimize external noise and artificial lights from devices like computers or clocks. Make sure your bedroom is a quiet, relaxing and enjoyable place.
Don’t eat late in the evening
Eating late at night may negatively affect both sleep quality and the natural release of hormones and melatonin. Consuming a large meal before bed can lead to poor sleep and hormone disruption.
Wash the day off before go to bed
Different people have different ways to relax. These techniques can improve sleep quality and treat insomnia. Common strategies include listening to relaxing music, reading a book, taking a hot bath or meditating. You may wish to try out different methods and find what works best for you.
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. If you’ve always struggled with sleep, it may be wise to consult your healthcare provider.
Choose your beddings right
Poor quality bedding can lead to increased lower back pain and affects sleep quality. The best mattress and bedding are extremely subjective. If you’re upgrading your bedding, base your choice on personal preference and do it at least every 5–8 years.
Exercise regularly — but not before bed
Daily exercise is key for a good sleep, yet 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.