Having a sound sleep at night is linked to many health benefits. We need it to feel fresh and give our best. But how do we achieve a good night’s sleep?
Getting a good night’s sleep can get you similar benefits that you will get from a healthy diet and doing exercise regularly. Contrarily, not getting enough sleep or having poor quality sleep can negatively impact your hormones, brain function, and your stamina for exercise. Lack of sleep is also linked with an increased risk of disease in both children and adults as well as gaining weight.
The average quality of sleep for most individuals has deteriorated in the last few years. The number of people with less sleep and poorer quality of sleep is on the rise for the past few decades. Hence if you are aiming to lose weight and improve your health by improving the quality of your sleep, then follow the steps mentioned in this article. CBD oil is also known to help in getting good sleep. If you are going to buy CBD Oil, then check out reviews online to choose the best one.
Reduce Your Exposure to Blue Light In The Evening
If you are exposed to bright lights during the night time, your brain is tricked into thinking that daytime is not over yet. As an effect, the hormone melatonin is reduced, which is the hormone that helps you relax and as a result, get better sleep. If you are using electronic devices, such as computers, mobile phones, or tabs, then you are exposed to a blue light that is emitted from these devices. The blue light causes the worst effect when it comes to harming your sleep.
You can use a few common methods to reduce the effects of blue light exposure at night-time. You can download an app to block the blue light that your device emits. Or you can wear glasses which can effectively block blue light. Some apps block the blue light on your smartphone. Download and install them on your device. You can also limit TV watching 2 hours before you plan to go to sleep. Turn all the bright lights off to prepare for bedtime.
Don’t Take Naps During The Day
There are plenty of studies that reveal that taking short power naps are beneficial for you, but you need to make sure that you don’t overdo it or take irregular naps during the day. Irregular naps during the day are known to have negative effects on your sleep cycles. Your body has an internal clock that determines when to prepare your mind to sleep. Napping during the day can confuse this internal clock of your body, making you struggle to get to sleep at night. Some studies have shown that a few individuals were sleepier during the day after taking a nap.
Taking a nap for about 30 minutes during the day can enhance the function of your brain, but taking naps for longer than that can harm your overall sleep quality. Some individuals take daytime naps regularly. The sleep quality of these individuals is less affected by napping during the day.
Keep Alcohol Away
Your sleep hormones can be negatively affected if you drink alcohol at night. Conditions such as snoring and sleep apnea are worsened by drinking alcohol as it also disrupts your sleep patterns. The production of nighttime melatonin is hampered by alcohol intake at night causing your body’s circadian rhythm to get disrupted.
The human growth hormone is elevated naturally during nighttime. This hormone has many key functions in your body along with maintaining the circadian rhythm. Consuming alcohol at night decreases the production of this hormone creating many imbalances in the body. So it is a good idea to restrict the consumption of alcohol at night.
Create a Soothing Environment In Your Bedroom
One of the factors that directly affect the quality of your sleep is the environment of your bedroom. The setup of the bedroom along with the furniture arrangement, noise, temperature, and external lights all play a vital role in making the room welcoming for a good night’s sleep. External issues like traffic noise go a long way in hampering the quality of your sleep and causing health issues in the long run.
It is this crucial to keep noise and light away from the bedroom to make it a soothing and calm place. To improve sleep quality, get rid of devices like TV, radio, alarm clocks, and other objects that cause external noise and light in the room.
Don’t Have A Heavy Meal Before Bed
Eating late in the evening before going to bed can have a negative impact on the quality of your sleep. What you are eating as your late-night snack also plays a role in this. Going to bed on a full stomach causes your digestive system to work in full swing keeping many functions active in your body. So don’t have a heavy meal for a few hours before you go to bed.
Take A Warm Bath Or Shower Before Bed
An easy way to get better sleep is to take a relaxing shower or bath. This can improve your sleep and also help you fall asleep faster. Studies revealed that by taking a hot bath 90 minutes before going to bed, many individuals managed to fall asleep faster, getting a good quality deep sleep. For those of you who don’t want to take a full bath at night, just dipping your feet in hot water will also help you to relax and improve the quality of your sleep.
Make A Comfortable Bed
Along with a soothing environment, one other factor that affects the quality of your sleep is how comfortable your bed is. Getting a solid mattresswill reduce back pain, back stiffness, and shoulder pain. A good quality mattress will also ensure that you have a good quality of sleep. As for the bedding and pillows, you should choose according to your personal preference so that your bed feels more welcoming. You should change or upgrade your bedding at an interval of 5 to 8 years.
Getting a good night’s sleep not only recharges you for the next day, but it is also essential to keep you healthy and fit. So follow the tips mentioned in the article to ensure that you get good quality deep sleep, so you can combat many health issues and have a healthy and happy life.