A good night’s sleep is essential, equivalent to exercising or having a healthy diet. If you do not get a good night’s sleep, then it can cause negative effects on a lot of things like your brain function, exercise performance, and hormones. Lack of sleep can also cause a risk of diseases and weight gain in both adults and children. Quality sleep is as important as the quantity of sleep you are getting. Here are some proven tips to sleep better at night:
Increase bright light exposure during the day:
If you want your body to understand the timekeeping clock, known as the circadian rhythm, then make sure to increase the exposure during the daytime. It will affect your brain, hormones, and body, which will further help your body understand the time to sleep and stay awake. People who struggle with insomnia can improve their sleep cycle by exposing themselves to bright daytime light. Try to get some exposure and sunlight regularly during the day as it will help you improve your sleep cycle.
Reduce the blue light exposure during the evening:
Exposure to light also plays an important role during the nighttime as it affects your brain. If the light exposure is not right for you, it can trick your brain and make it think that it is still daytime, which will further reduce the hormones that will help you get deep sleep. Try to reduce the exposure to blue light so that your mind doesn’t think that it is still daytime.
Don’t consume caffeine during the late evening:
Caffeine has various benefits, and in general, it is consumed by 90% of the population in the US. One single dose of coffee can help in enhancing focus, sports performance, and energy. If you drink caffeine late at night, it can stop your body from relaxing or feeling comfortable at night, so it is recommended not to drink coffee during late hours of the day.
Reduce the irregular daytime naps:
Power Naps are important, but irregular nap timing can cause negative effects on your sleep. Sleeping during the daytime can also confuse your internal clock, which will further make your struggle to sleep peacefully at night. If you want to take a nap, then make sure to take it for 30 minutes and not more than that.
Try to sleep and wake up at consistent times:
If you want to sleep better, then you need to be consistent with your sleep and waking up timings. Make sure that you are keeping your timings consistent and don’t change it. If you want quality sleep, then you need to feel relaxed. Irregular sleep patterns can be a problem because they will trick your mind into sleeping at odd times and waking up late, which will ruin your sleep cycle in general.