It is very essential to have a good night’s sleep every night. The human body requires at least 8 hours of sleep to perform efficiently and manage regular body functions well. The muscles, brain, and all body parts need rest after working for the whole day. Almost two-thirds of people throughout developed countries do not get the recommended 8 hours of sleep every night. Less sleep can have a great impact on the immune system and can also double the risk for cancer and Alzheimer’s disease and also lead to diabetes. It can also lead to the blockage of the coronary artery leading to cardiovascular diseases, etc. This article will provide some relevant tips for sleeping better. If you are still wondering about how to sleep better at night naturally? Then here you will find some relevant answers and useful tips to sleep better.
Reduce Coffee Intake
Caffeine offers a lot of benefits and people around the world enjoy their cup of coffee at any time. But consuming coffee during the evening or at night can also prevent your body from relaxing because it stimulates the nervous system and keeps you active and alert. The caffeine can stay in the blood for almost 8 hours and hence, it is not suitable to drink coffee after 3 p.m; especially if you are having trouble getting a good night’s sleep.
Have Regular Workouts
Having regular exercise can always keep your body fit and healthy. Good exercise can help to strengthen your muscles, improve blood circulation and burn calories; while also helping to keep you active and energetic the whole day. Even walking, jogging, skipping, and swimming is good for the body. A healthy body is very important to have a good night’s sleep. When you work hard during the day, the body gets naturally tired and that makes it easier to rest at night. It also helps to increase sleep quality in the long run.
Be Aware of Your Food Habits
The food you eat before bedtime is very important to enjoy a good quality sleep. Having heavy snacks or even consuming oily foods and eating late can affect the natural release of the human growth hormone. It is better to take a light meal at least 2 hours before sleep to support easy digestion and have a good quality sleep. There are certain foods like vegetable soup, salads, and protein smoothies that can help you to sleep better by supporting a good digestion process. Avoid excessive alcohol intake, since it affects the sleep cycle. But it is necessary to keep your body hydrated by drinking sufficient quantities of water.
Reduce Screen Time
It is very essential to create a relaxing bedtime routine by reducing unnecessary screen time; which is one of the major reasons for insomnia. Excessive screen time can decrease bedtime and often lead to disturbed sleep patterns. It is also good to make your bedroom a screen-free zone.
Avoid keeping televisions in the bedroom, since it can hamper a peaceful sleep and increase screen time even late into the night. Try avoiding using screens like televisions, tablets, and mobile phones at least 90 minutes before you go to sleep. That will keep the eyes and mind in a relaxed state.
Be Attentive About the Light Exposure
The human body has a natural biological clock that regulates circadian rhythms. These rhythms basically refer to the mental, physical and behavioral changes that happen during the 24-hour cycle. These natural processes respond to light and darkness based on the amount of exposure. Hence, when you are exposed to bright daylight during the day, you can enjoy a longer and deeper sleep during the night.
But a longer exposure to the blue light that is emitted from electronic devices and especially computers, laptops, mobiles, TV screens, etc can reduce the quality of sleep. The circadian rhythms are also responsible for jet lag that people experience after flying long hours and crossing several time zones. The bedroom should be a cool and dark place to enjoy a relaxed sleep.
Avoid Sleeping for Long Duration During the Day
Short power naps are quite beneficial during the day but an irregular nap can affect the sleep cycle in a negative way. It can confuse the body’s internal clock and affects sleep at night. But for some individuals, it doesn’t matter much if your body is used to you sleeping during the day.
A short power nap during the day helps to enhance brain function during the daytime and will help you to work more actively and stay focused. It is ok to have a good afternoon nap after lunch for a short duration. This is beneficial for older people who want to take an afternoon siesta. This practice is also common in some countries.
Use the Right Mattress, Memory Foam Pillows, Sheets, Etc.
When you have a comfortable mattress and pillow, it will help you to sleep well. Choose the right pillow and mattress. Choose according to your preferred sleep position and especially if you are a side sleeper, you need a pillow that comfortably supports your head, neck, shoulder, and ear. People who sleep on their backs should consider using a thinner pillow to avoid stress on the neck. The pillow and mattress cannot be either too soft or too hard. It should be able to balance the weight of the body in a correct way to support the spine and other body parts perfectly.
Listen to Soothing Music & Use Essential Sleeping Oils
Music can always soothe the body and help to keep it relaxed. Classical music has also proven to lower blood pressure and also reduce stress. Good music can help you to quiet down and also keep you in a good mood. There are some kinds of music and apps that are created just to help people get into a good sleep. They are very soothing and relaxing too. Make your playlists on Spotify or Amazon music and have a blissful time at home. Also, get your favorite essential sleeping oils to fall asleep easily and comfortably.
Do Not Drink Too Many Liquids Before Bedtime
When you drink excessive liquids just before bedtime, it can lead to excessive urination during the night. This can definitely affect sleep quality and keep you drowsy during the day. Hence, it is a good practice to use the bathroom before going to sleep and also drink sufficient water. This can reduce the chances of unnecessarily waking up at night and disturbing the sleep cycle. Having a glass of water before bedtime is fine; since it will support the digestive process and keep you relaxed.
Check Health Parameters If Suffering from Sleep Disorders
Some people suffer from underlying health conditions that may affect their sleep. These conditions also include Insomnia, sleep apnea, and restless leg syndrome. These are common problems faced by several people around the world and hence it is very essential to speak to a specialist to understand the root cause of the issue and take the right treatment.
Maintain a proper routine for sleeping and waking up. Since the body has an internal clock you have to align all your everyday activities according to that, in order to maintain a good long-term sleep quality. Fix a particular time to go to bed and rise up every day on time. Good sleep is very essential for optimum health and overall well-being.
These tips to sleep better given above in this article can definitely help you; while also improving your sleep cycle and providing adequate rest for the body to function well. Meditation and prayer is also a good way to keep the mind and body relaxed and reduce stress. Get at least 8 hours of sleep every night to support good health. Live a relaxed, healthy, and happy life!