Research shows that poor sleep has immediate negative effects on your brain functions, Performance and hormones. And also it causes weight gain and increases disease risk. So a good sleep is very important for good health. Here are some tips for a better sleep at night.
1. Keep a regular sleep routine
You should keep a regular time for going bed and waking up. And try to also stick to your pre-bed routine so that your body knows that sleep is coming. Because your body has a natural time-keeping clock known as your circadian rhythm.
2. Avoid caffeine late in the day
Caffeine can enhance energy, sports performance and focus. So if you consume it late in the day, the stimulation of your nervous system may stop your body from naturally relaxing at night. Studies show that consuming caffeine up to six hours before bed significantly worsened sleep quality.
3. Control your exposure to light
Melatonin is a naturally occurring hormone. This hormone is controlled by the light exposure that helps regulate your sleep-wake cycle. The melatonin makes you sleepy when it is dark and make you alert when it is light. So Exposure yourself to bright sunlight in the morning to wake you up. And Spend more time outside during daylight for better sleep.
4. Reduce Irregular or Long Daytime Naps
Sleeping in the daytime can confuse your internal body clock, so don’t take a long sleep at daytime. Short naps at daytime in regular time have been proven beneficial.
5. Don’t Exercise Right Before Bed
Don’t exercise right before bed, it can disturb your sleeping. Regular exercise is very good for sleep more soundly but doesn’t do it right before bed.
6. Avoid Alcohol, Nicotine, and Other Chemicals
Avoid Nicotine and Alcohol for 2 to 4 hours before bedtime. Alcohol may help bring on sleep but after a few hours, it acts as a stimulant. It will increase the number of awakenings.
7. Avoid Devices In bedroom
Devices like Mobile phones, tablets and computers can disrupt your sleep. So avoid these devices in your bedroom.
8. Prepare a Sleep-Friendly Environment
Prepare a cool, quiet and dark bedroom for a sound sleep. Turn out the lights or use light-blocking curtains or shades before going to bed. If you live in a noisy environment, always use ear plugs.
9. Lighten Up on Evening Meals
Avoid foods that cause indigestion. Finish dinner several hours before going to bed.
10. Keep calming your mind
Don’t think or discuss emotional issues before going to bed. Avoid stressful and stimulating activities. Read a good book, listen to light music, or practice relaxation exercises for a sound sleep.
Try these tips for a better sleep…Have a sound sleep…