Getting a good night’s sleep is as important as eating a meal or exercising regularly. Poor sleep can immediately affect your hormones, performance, and brain functions. Not getting enough sleep is also the reason behind your weight gain and diseases.
More and more people are not getting enough quality sleep. Whether you are facing a dreaded day in school or beating deadlines at work, your stress, worries, and anxieties, clearly affect your sleep.
If you want to optimise your health and wellbeing, getting a good night’s sleep is important. Here are five proven tips on how you can get sleep better at night.
Reduce Blue Light Exposure
Being exposed to light during daytime is beneficial for your skin. However, blue light exposure at night can give negative effects. The lights coming from your smartphone, laptops, and even from the television tricks your brain to think it’s still daytime, making hard for you to sleep.
Stop watching TV and stop using your smartphone, tablet or laptop. Turn off any bright lights in your sleeping area at least 2 hours before bedtime. If you can’t help it, you can wear glasses or install an app on your phone that can block blue lights.
Stop Drinking Caffeine
A cup of coffee can boost your energy, focus, and performance. However, drinking caffeine at least six hours before you go to bed can make your sleep quality worse.
Caffeine can stay in your blood for 6 to 8 hours. If you enjoy drinking coffee or soda, it is recommended to drink it early in the morning or before lunchtime to avoid having troubles sleeping. If you really want to drink coffee, you may stick with decaffeinated ones.
Avoid Taking Daytime Naps
Short power naps are beneficial, especially if you still have a long day at work or at school. However, long naps can prevent you from getting sleep at night.
Sleeping for longer hours during the day can confuse your internal body clock. Because of this, you may experience some struggle sleeping during the night. But if you are used to taking short naps in the afternoon, try to shorten it to 30 minutes or less.
Do Not Drink Alcohol
Some people drink alcohol to fall asleep faster. However, have you noticed that after sleeping, you will wake up in the middle of the night and find it hard to fall asleep again?
Drinking alcohol can negatively affect your sleep and hormones. Plus, it increases your chances of snoring, disrupted sleep, and even sleep apnea.
Take Some Natural Supplements
The sleep hormone melatonin helps your brain to relax and go to bed. Melatonin supplements are popular natural sleep aids that can make you fall asleep faster and with improved quality.
According to studies, melatonin supplements have no side or withdrawal effects compared with sleeping pills. Taking a 2 mg of melatonin before you head to bed can help you sleep longer and have more energy the next day.