Getting enough quality sleep is just as important as a healthy diet or regular exercise. It improves mood, memory, immune system, cognitive function and overall health. Conversely, its deficiency increases the risk of obesity, diabetes, heart problems, injuries and depression. For this reason, a good night’s sleep is one of the most important things you can do for your health, writes the portal. Vtry 15 tips from experts to help you sleep better at night.
15 tips for a better night’s sleep
1. Be outside in daylight
Daily exposure to light helps synchronize your circadian rhythm (internal biological clock), which will help you fall asleep more easily and sleep more deeply. For this reason, it is a good idea to expose yourself to sunlight on a daily basis, or if this is not possible for you, invest in bright artificial lighting or light bulbs.
2. Limit blue light in the evening
The effects of blue light from smartphones, tablets or television suppress melatonin – the hormone that signals the brain that it’s time to sleep. There are several methods you can use to reduce your exposure to blue light at night. This includes wearing glasses that block blue light and turning off the TV, other devices, and any bright light 2 hours before bed.
3. Avoid caffeine in the late afternoon
Caffeine can affect sleep 8 to 13 hours after it’s consumed, so you better have that afternoon coffee earlier if you don’t want to stay up late. Caffeine can have a negative effect on REM sleep, so if you crave a cup of coffee in the late afternoon or evening, stick to decaffeinated coffee.
4. Limit irregular and long daytime naps
While short naps can be beneficial, long or irregular naps during the day can negatively affect your sleep at night. Sleeping during the day can disrupt your internal clock, meaning you may have trouble falling asleep at night. However, the effects of napping vary from person to person. If you take regular naps during the day and sleep well, you shouldn’t worry. However, if it seems to be disrupting your night’s sleep, consider cutting back or limiting it.
5. Go to bed and get up at the same time
Your circadian rhythm works best when it’s stable—even on weekends. This means the same time of falling asleep and waking up. In addition, your body’s circadian rhythm works in a set loop and adjusts to the sunrise and sunset. Therefore, a regular bedtime and wake time can help improve sleep quality in the long run. If you have trouble sleeping, try to get used to getting up and going to bed at a similar time every day. After a few weeks, you may not even need an alarm clock.
6. Melatonin can help
Melatonin is the “sleep hormone”. Supplements with melatonin can help you fall asleep earlier, but it is worth consulting a doctor before starting to use them. You can start with a low dose and gradually increase it. Always consult a healthcare professional if you are considering using melatonin as a sleep aid for your child. Long-term use of this supplement in children has not been well studied.
7. Try other plugins
Certain minerals and nutrients, such as magnesium, omega‑3, zinc or resveratrol, can promote relaxation and improve sleep quality. While these supplements aren’t a miracle solution to sleep problems, they can be helpful. Ttry these supplements one at a time to test their effects on your sleep and make sure you don’t have a negative reaction.
Although alcohol helps you fall asleep, it disrupts the deep stages of sleep and can cause frequent awakenings. This is because alcohol is known to cause or worsen the symptoms of sleep apnea, snoring and disturbed sleep. It also changes the production of melatonin at night, which plays a key role in your body’s circadian rhythm. Although the occasional drink with dinner or a night out is probably not harmful, consider avoiding drinking alcohol too soon before bed.
9. A comfortable bed and mattress are key
The quality of the bed can also affect sleep. For example, a poor quality mattress can lead to increased pain in the lower back, which can make it difficult to sleep well. So if you haven’t changed your mattress or pillows and sheets for several years, this can be a quick – but possibly expensive – solution.
Darkness, silence and suitable temperature (cooler environment) help the brain to “switch” to rest mode. To optimize your bedroom environment, try to minimize outside noise, light and artificial lighting from devices such as alarm clocks. If possible, keep the bedroom at a comfortable temperature. For most people, a comfortable temperature seems to be around 18.3°C, although this depends on preferences and habits. It can also be a good idea to work on improving the air quality in your home.
11. Don’t eat late at night
Heavy meals shortly before bedtime can slow down falling asleep and cause indigestion. Food high in carbohydrates has a worse effect on sleep than food low in carbohydrates.
12. Reduce fluid intake before bed
Drinks right before bed can lead to frequent getting up to go to the bathroom. Although hydration is essential to your health, it is wise to reduce your fluid intake late in the evening. As with food, try not to drink any liquids 1 to 2 hours before bed. You should go to the toilet just before going to bed, as this can reduce the likelihood of waking up during the night.
13. Relax and clear your mind
Meditation, deep breathing or quiet reading can prepare the body and mind for sleep. Practicing relaxation techniques before bed has been shown to improve sleep quality. These techniques are also a common method used to treat insomnia. Try different methods to find what works best for you.
14. Rule out a sleep disorder
Some sleep disorders require professional diagnosis or therapy. If you have always had trouble sleeping, it might be a good idea to consult a doctor.
15. Don’t exercise before bed
Regular exercise can help improve sleep and health. It can improve all aspects of sleep and is used to relieve symptoms of insomnia. Although crucial for a good night’s sleep, exercising too late in the day can cause sleep problems. This is induced by the stimulatory effect of exercise, which increases alertness and levels of hormones such as adrenaline.
What to do if you can’t sleep?
If you can’t fall asleep within 15 to 20 minutes, don’t worry. Get up and go do some relaxing activity, then go back to bed when you feel sleepy.
