Sleeping is directly connected with your mental and physical health.
Studies show that poor sleep impact negatively on your overall health, hormones, daytime performance, exercise, and your personal life as well.
It can also lead to weight gain and increases the risk of various diseases.
Quality sleep helps to keep your brain active and also it boosts your mood. Having a proper rest keeps you up for the best performance and it can also help you to control body fat as well as it can prevent type-2 diabetes.
All you have to do is to get better sleep. Yes, it may seem like a difficult goal but in actual you have much more control over your sleep.
So, here in this article, I’ll tell you some important methods that can help you to reach your sleep target. Be patient and read this carefully.
Take a quick look at the below points.
- Try to maintain your natural sleep-wake cycle or circadian rhythm.
- Control your light exposure according to day and night
- Avoid caffeine before bedtime
- Optimize your dinner time and food quality
- Optimize your sleep environment
- Make your evening routine relaxable
- Take a peaceful bath before sleep
1. Try to maintain your natural sleep-wake cycle or circadian rhythm
Your body’s natural sleep-wake cycle or circadian rhythm means you maintain your schedule of bedtime and wake time regularly.
If possible, try to maintain your circadian rhythm because it helps you to feel refreshed and energized the next morning also helps you to sleep better on regular basis.
Go to bed when you normally feel tired, don’t sleep before your sleep time because if you do so, you may wake up later in the night and have trouble getting back to sleep.
If you feel sleepy before your bedtime, do something stimulating, such as walking in the park, calling a friend, or making a next day plan. This helps set your body’s internal clock.
Studies highlight that irregular sleep patterns can alter your circadian rhythm and you may experience poor sleep. So try to maintain your circadian rhythm on weekends also.
If you need to awake for a late-night, opt for a daytime nap. Napping is a good way to make up for lost sleep but limit your napping time by 15 to 20 minutes in the early afternoon.
2. Control your light exposure according to day and night
Exposure to bright light is beneficial during the daytime whereas nighttime light exposure is not so good.
Melatonin is a hormone that helps regulate your circadian rhythm, it is controlled by light exposure.
Your brain releases more melatonin in the dark that makes you sleepy and on the other hand, bright light is responsible for the release of less melatonin that makes you more alert.
During the day time, expose yourself to bright sunlight in the morning, take your breaks outside in sunlight, or exercise outside.
Because, Natural sunlight during the day helps keep your circadian rhythm healthy, improves energy, and also improves nighttime sleep quality.
Most research shows that people with severe sleep issues and average sleep can get benefits from daily light exposure.
At night time, try to avoid bright screens before 1-2 hours of sleep.
The blue light emitted from your electronic devices is harmful and can decrease the release of melatonin. However, If you need to use your devices, you can minimize the impact by turning the brightness down or using light-altering software such as f.lux.
3. Avoid caffeine before bedtime
Caffeine has many benefits like enhancing mood, energy, and performance.
It stimulates your nervous system so if you consume caffeine later in the evening, it may stop your body from naturally relaxing at night.
Caffeine can stay high in your blood for 6-8 hours. Therefore, drinking it after the evening is not good for you.
Study shows that consuming caffeine up to 6 to 7 hours before your bedtime can cause sleep problems and worsen your sleep quality.
4. Optimize your dinner time and food quality
Eat dinner at least 4 hours before bed, and avoid heavy meals at dinner.
Late eating in the evening may negatively affect your sleep quality and also affect the release of melatonin in your brain.
Try to avoid spicy or acidic foods at dinner because these foods can cause stomach problems and heartburn while sleeping.
The researchers said that the quality and type of foods may play a very crucial role in sleeping better at night.
5. Optimize your sleep environment
A peaceful bedtime environment triggers a strong signal to your brain that it’s time to sleep and let go of your day’s stresses.
Sometimes even little changes to your bedtime environment can make a huge difference to your quality of sleep.
Lots of people believe that the bedroom environment and its setup are major factors in getting quality sleep at night.
Other factors that affect sleep include external light, noise, temperature, and also furniture arrangement in your room.
To optimize your sleep environment, you should follow some simple steps:
- Try to minimize external noise from neighbors, traffic, or other people in your household by using earplugs or simply close the doors and windows.
- Minimize external lights and blue lights of your electronic devices.
- Keep your room cool and clean
- Make sure your bed is comfortable and relaxing
6. Make your evening routine relaxable
Your daytime stress, worry, and anger can make it difficult to sleep well at night. So, these stress and worry need to be clear out from your head before bed.
You can develop a relaxing evening routine to help you prepare your mind for quality sleep.
Various relaxation techniques in the evening time have been shown to improve sleep quality which includes reading a book that you like, meditating, deep breathing, listening to relaxing music, and visualization.
You should try out different techniques and find what works best for you.
7. Take a peaceful bath before sleep
For better sleep, you can always go for a bathing option, or you can just take a shower which is also very helpful.
A warm and concentrated Bathing can help you to remove all stress from your mind and body and so you feel so relaxed after a warm bath at night time. Studies show that taking a bath a few minutes before bed helps you to improve your sleep quality.
Alternatively, if you don’t want to take a full bath at night, simply bathing your feet in hot water can help you relax and improve sleep
Although, if you don’t want to take a bath, you can just wash your arms, feet, and face. This can also help you to feel relaxed and have a great sleep.
Try out above mentioned methods for getting quality sleep. You’ll feel so amazing after you know the real magic of great sleep. Because great sleep is very important for your overall health.
Studies also show that getting poor sleep can increase your risk of different diseases.
Ultimately, great sleep leads you to do all your tasks effectively and make you healthy and confident.