Six Tips To Help You Sleep Better At Night

Take a brief moment and ponder all the possible factors that may interfere with your good night’s sleep. Anything from your family responsibilities to your work stress to some contingencies might contribute to your disturbed sleeping pattern. There is no surprise that quality sleep is many a time elusive. Unfortunately, these factors are typically not in your control. However, despite that, some tips and tricks can help you sleep better at night. Here, in this article, we will address a few of these. Let us get started and look at these tips one by one.

Be careful with what you eat and drink.

If you wish to sleep better at night, you must never go to bed stuffed or hungry. As a matter of fact, you must always avoid large meals, especially a few hours before your bedtime. This is because when you eat particularly large meals, it might leave you feeling uncomfortable, and this can keep you up at night. 

Further, be careful with alcohol and nicotine consumption, too. This can also have an impact on your sleep quality. These have a stimulating effect, which tends to take hours to wear off. Consequently, it might hamper your sleep quality. Many people think that alcohol tends to put them to sleep, but it might hamper your sleep later in the right, and then, it might be hard for you to sleep again. 

‘I usually prefer a light dinner before bed. It helps me sleep better,’ shares Julie, an educator who offers online java programming homework help. 

Be careful with naps.

Often you fail to sleep better at night because you tend to sleep too much during the day. It is best to avoid napping too much during the day. If you do nap during the day, restrict your nap time to only twenty minutes in the day. Also, try to nap in the earlier half of the day. People who nap too long or too late during the day tend to have poor sleep quality during the night. The ideal napping time is post-lunch or in the early afternoon. 

Increase your bright light exposure during the day

Our body has a circadian rhythm. You may also understand it as the natural body clock. This rhythm influences your hormones, body, and brain and determines your sleeping and wake-up time. Bright light and natural sunlight are vital to ensure that your circadian rhythm is healthy. It betters daytime energy and helps you sleep better at night. Overall, exposure to bright light is indispensable to better your sleep duration and quality.

Studies suggest that people with insomnia saw a remarkable improvement in their sleep quality by making alterations in light exposure. Adequate light exposure also meant lesser time required by the body to fall asleep.

In a study conducted by experts, it was concluded that only two hours of bright light exposure during the day is sufficient to better your sleep efficiency by eighty percent and sleep duration by two hours.  

Even though most research has majorly been conducted on people with severe sleep issues, it is known that adequate light exposure will also positively affect people with average sleep issues.

‘Honestly, we live in an area that receives minimum sunlight during the winter months, and that has a significant impact on our sleep quality. So, we have invested in light bulbs and artificial bright lights to overcome this issue,’ points out Sherry, an educator who offers do my coding homework services.

Have a fixed sleep schedule

Regardless of whether it is the weekend or the weekday, you must have a fixed sleep and wake-up schedule. There should be one fixed time when you sleep and wake up. When you follow a routine for days at length, your body adapts to that schedule and automatically starts feeling drowsy at that hour. Make sure you do not push your body clock even on the weekends. Consistency is vital for sound sleep.

Exercise during the day

Studies suggest that people who regularly engage in physical activity tend to sleep better during the night. Also, these people do not feel sleepy during the day. Regular physical workout is vital to overcome insomnia symptoms. It might also help with conditions such as sleep apnea. Exercise will directly impact the time you spend sleeping and ensure that you get quality sleep.

The more vigorous your workout session is, the better will be your sleep quality. However, even people who indulge in mild or moderate exercises, such as walking for more than ten minutes a day, experience a better sleep quality than people who do not sleep at all.  

Please bear in mind that it might take months of regularity in your physical workout for you to start deriving the sleep-promoting benefits from it. Thus, you need to focus and be patient in adopting exercising as a lifestyle change for the many benefits it brings with it.

As much as the physical workout, even the time of your workout is essential. Exercise has a positive impact on your metabolism. Further, exercising stimulates hormones, such as cortisol, and elevates your body temperature. So there is no problem with working out in the morning or even in the afternoon. However, if you work out, too, close to bedtime, it can certainly intervene with your sleep quality.  

‘I ensure that my workout is wrapped up at least three hours before I head to the bed. It tires my body enough to give me good sleep but gives the body enough time to relieve itself of any muscular tension following a workout,’ comments Elina, an educator with EduWorldUSA.

We agree with Elina on this. However, if, despite working out three hours before bedtime is disturbing your sleep, you can push it to even earlier during the day. But, before sleeping, you can partake in relaxing and low-impact workouts, such as gentle stretching or yoga, which can induce sleep.

Maintain a proper atmosphere 

Your bedroom must be a relaxing place, and you should use it only for sleeping, having sexual intimacy with your partner, and unwinding. Avoid sitting on your bed and working or surfing the internet. Your mind and body must relate the bed only to snuggles and sleep. Also, ensure that a nice and calm environment and a soothing temperature are maintained in your bedroom for quality sleep. You can keep the temperature between 68-72 degrees.

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