A good night’s sleep is just as important as following a healthy diet and exercising regularly. A good sleep can keep us proactive and focused throughout the day. A bad sleep has a negative effect on hormones, exercise performance, and brain function. It causes weight gain, fatigue and increases the risk of catching onto diseases. Here are a few tips that can help you sleep better.
1. Increase exposure to bright light during the day
The body has a natural time keeping cycle known as Circadian Rhythm. It affects the brain, body, and hormones, helping one stay awake and tell the body when it’s time to sleep. Natural sunlight or bright light during the day helps keep the circadian rhythm healthy. This improves daytime energy, as well as nighttime sleep quality and duration.
2. Reducing the use of gadgets before sleeping
Electronic gadgets emit blue light which reduces hormones like melatonin, which helps one relax and get deep sleep.
3. Avoid the consumption of caffeine late in the day
Caffeine has numerous benefits, a single dose can keep you focused, enhance sports performance and give instant energy. However, when consumed late in the day, caffeine stimulates the nervous system and may stop the body from naturally relaxing at night.
4. Reduce or avoid sleeping in the daytime
Short power naps are beneficial but long irregular naps can affect the body negatively. Sleeping in the daytime can confuse the internal clock, meaning that one may struggle to sleep at night.
5. Taking a relaxing bath
Studies indicate that taking a relaxing bath can help improve overall sleep quality. Taking a hot bath 90 minutes before bed improved sleep quality and helped people get more deep sleep.
6. Regular exercise
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. Although daily exercise is key for a good night’s sleep, performing it too late in the day may cause sleep problems.