The three vital ingredients for a healthy mind, body, and soul are a healthy diet, regular exercise, and a good night’s sleep. Poor sleep does have a negative impact on brain function, the performance of exercise, and hormones. It is also observed that it could be the reason for weight gain and increasing the risk of diseases in adults as well as children. On the other hand, studies prove that good sleep makes you healthier and helps you eat less.
Tips to sleep better
Over the past few years, it has been observed that with most people the quantity and the quality of sleep have reduced considerably. There are some proven tips to sleep better at night:
Increase bright light exposure during daytime
The circadian rhythm is the natural time clock that sends signals to your brain for keeping awake and making you sleep. So when you are exposed to sunlight or bright light during the daytime, the clock remains healthy and provides energy for the daytime, and increases sleep quality during the night.
Reducing blue light exposure during evenings
Blue light which is normally emitted by computers and smartphones trick the circadian rhythm into thinking it is daytime. And therefore reduces the hormone such as melatonin that is the reason for deep sleep and relaxation. So to get a better sleep it is recommended to be away from such bright lights at least 2 hours before sleep.
Restrict caffeine consumption
A single dose of caffeine is capable to boost sports performance, focus, and energy. But when consumed very late during the day, it can stimulate your nervous system and have an impact on the natural relaxation of the body. When caffeine is consumed in large amounts in the evenings or maybe late afternoon then it has a considerable effect on the sleep quality. Therefore consuming coffee should be restricted.
Reduction in irregular daytime naps
Though power naps are beneficial, irregular and long daytime naps have a very bad impact on the sleep clock. It gets confused and results in poor sleep at the night. It is observed that long daytime naps do hamper sleep quality. However, people who are used to regular naps do not get any disruptions at the night.
Keep consistent times for sleep
The studies believe that irregular sleeping patterns gives a bad effect on the quality of sleep. The body clock aligns itself to the regular sleep timings according to the sunset and sunrise. It has been observed that people who have a habit of waking and sleeping at similar times do not even need an alarm. It is recommended to follow regular sleep and wake cycle for a healthy body.
Optimize the bedroom environment
It is believed by a lot of people that the setup of the bedroom plays a vital role in a night of better sleep at night. These factors include furniture arrangement, external lights, noise, temperature, etc. The external noise does have an effect on sleep and may also cause long-term health issues. To optimize the environment of the bedroom, one can reduce external light, can use SoundOff Sleep’s solution for noise masking and can create a relaxing, enjoyable, and clean place.
Many people also adhere to supplements for increasing the sleep hormone in the body. This hormone sends the signal to the brain to relax and sleep. Buy Nitrazepam UK which is a popular sleeping aid. Sometimes supplements can also be taken while you are traveling and when you want to adjust to a new time zone.
Sleep is a vital ingredient for a healthy life. Every normal person requires at least 7 to 8 hours of sleep. A person who is considerate about optimal well-being and health should make sleep the utmost priority and try to incorporate the tips and tricks for better sleep.