A good night's sleep is the foundation for good health and a happier state of mind. Getting a good night's sleep can seem difficult for many. The sleep habits you follow each day can have a positive impact on how well you sleep at night.
A good night's sleep is very necessary to live a healthy and quality life and avoid an increased risk of health-related diseases. Sleeping well directly impacts our mental and physical health and poor sleep can negatively impact our daytime energy, productivity, emotional balance, and even our weight.
The amount of sleep a person needs at night depends on many factors, including their age. Read on to find 6 proven tips that you can do to achieve a better quality of sleep at night.
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| Tips to Sleep Better at Night |
How to Sleep Better at Night: 6 Tips To Achieve Better Sleep
Adults need to have around 7-8 hours of sleep each day, to make sure that they can function properly. But sadly, most adults do not get the healthy amounts of sleep that they need. Poor quality of sleep has many negative effects on our body, hormones, and brain function. It could also increase the risk of disease, and make it easier for you to gain weight.
Everyone is different, but most healthy adults should be able to fall asleep at night within 10 to 20 minutes. If it takes you more than 30 minutes to fall asleep, it may be a sign that you have an underlying sleep disorder, such as insomnia.
There are many factors that could interfere with a good night's sleep. It could be because of work, family problems, anxiety, and many other things that bother you. You might not be able to control your stressor which can interfere with your sleep. But, you can implement some things that could help encourage a better quality of sleep.
Most of us have experienced poor night's sleep at some point in our lives. Here are 6 proven tips to sleep better at night. These tips can help you fall asleep faster at night, stay asleep longer, and be more active and productive during the day.
1. Reduce blue light exposure
Blue light is emitted in enormous quantities through electronic gadgets like computers and smartphones. You might be exposing your eyes to wavelengths that could disrupt your quality of sleep if you scroll through social media, or watch your favorite show right before you sleep. Blue lights will affect our body's natural circadian rhythm which can make the body feel alert rather than feeling sleepy.
Since most of our electronic devices generate blue light, it might be difficult to avoid it unless you're actively trying to do so. But rest assured, there are ways to lessen the negative effects of blue light without completely giving up the use of electronics. You can download an app that could help to reduce blue light on your phone and computer, or you can buy glasses which can help to block blue light directly to your eyes. It is also advised that two hours before going to bed, you need to stop watching TV and turn off any bright lights in your room.
2. Don’t consume caffeine late in the day
Caffeine has a lot of benefits. Caffeine can improve focus, and boost energy in our body. However, caffeine also stimulates the nervous system. When you consume caffeine late in the day, it may prevent your body from having proper rest at night.
It is not advised to consume any caffeine after 3 or 4 p.m. This is because caffeine can remain elevated in your blood level for 6 to 8 hours. If you consume caffeine during the critical time, it could significantly reduce your sleep quality.
3. Avoid long daytime naps
Short naps during the day have lots of benefits. But having long daytime naps can affect your sleep. If you sleep for a long time during the day, it can confuse your internal clock -- i.e. make you struggle to sleep during the night.
4. Set bedroom temperature
Body and bedroom temperature can affect the quality of your sleep. Make sure that you set your room temperature the right way before going to sleep. Though most people tend to set their room temperature colder so they can bundle up in the comforter, it is not recommended. Don’t let the issue of your AC freezing up affect your good night's sleep. Around 70°F (20°C) is a comfortable temperature for most people to sleep.
5. Get a comfortable bedding
The benefits of a great mattress could help reduce pain in your body and improve sleep quality. This will help you to rest more comfortably during the night. But keep in mind the notion of the best mattress and bedding are extremely subjective.
6. Exercise regularly
Exercise is one of the best ways to improve your sleep and health. It can enhance almost every aspect of sleep and has been effectively used to reduce symptoms of insomnia. Though exercising regularly is good to help you have a good night’s sleep, exercising too late in the day may also cause sleep problems. The stimulatory effect that we get after working out, makes it hard for our bodies to relax and sleep.
Read Here: The Benefits of Sleeping at Night
Conclusion
A good night's sleep will help to promote quality of life and avoid an increased risk of health-related diseases, such as diabetes type 2 and heart disease.
To achieve good night sleep:
- Invest in a better mattress and bedding.
- Keep your room cool, dark, and quiet.
- Keep the nap for about 20 minutes.
- Exercise for at least 20 minutes every day.
- Eat dinner a few hours before bed.
- Avoid prolonged use of light-emitting devices immediately before bedtime.
- Set the thermostat to 65 to 68 degrees Fahrenheit.
- Create an environment that suits your needs.
Prioritize good night's sleep in your daily life, by incorporating some of the tips above to sleep better at night!