The No-frills Guide for Sleeping Better at Night
Good sleep is just as important as regular exercise and a balanced diet. Unfortunately, sleep quality and quantity are significantly declining these days. The good news is that you can do something about it. You should act immediately if you want to improve your overall health. Here are some things that you should do:
Increase your bright light exposure
You already know about the body’s natural time-keeping clock – the circadian rhythm. This clock affects the hormones, brain, and body. It essentially helps you stay awake and it can tell when it is time to sleep.
Keep in mind that natural sunlight helps this body clock healthy. With this, it can improve sleep quality and duration especially for those suffering from severe sleep issues or insomnia. The best thing to do is to get daily sunlight exposure. If this is not practical, you should at least invest in artificial bright-light bulbs.
Reduce your blue light exposure
In the evening, you should reduce your blue light exposure. Devices like TVs, computers, and smartphones emit blue light. Blue light is not good because the exposure will trick the brain into thinking that it is still daytime.
If you want to get a good quality of sleep, you should stop watching TV and discontinue using smartphones or computers two hours before you go to bed. You can also install apps that can block blue light on your smartphone or computer.
Enhance your bedroom environment
No one will argue that the bedroom environment is the key factor in getting a good night’s sleep. The bedroom environment or health dream will include factors like a comfortable bed, furniture arrangement, lights, noise, and temperature. Ultimately, you have to ensure that the bedroom is clean, quiet and relaxing.
Avoid consuming caffeine late
There are many good things caffeine can do – it can enhance focus and improve energy. However, if it is consumed late in the day, it can stimulate the nervous system. This can stop your body from relaxing at night.
Bear in mind that caffeine can stay in your blood for six to eight hours. This means that drinking large amounts of coffee and other caffeinated drinks after 3-4 pm is not recommended especially if you are sensitive.
Sleep and wake up consistently
The circadian rhythm will function on a set loop. This means that it will align itself with sunrise and sunset. If you are consistent with your sleep and waking times, it can aid in your sleep quality. If you are struggling with sleep, you should get in the habit of waking up and going to bed.