Getting a good night’s sleep has become quite challenging for many people these days. As many of them suffer from insomnia and hypertension, it makes them vulnerable to unhealthy sleep routines. Improving your sleep quality saves you from many disorders in your body, but once your routine is out, your whole life turns upside down. You won’t be able to manage your performance if you’re not well-rested, you’ll always feel sleepy in the daytime and won’t complete any of your scheduled work. This can make things a lot more difficult for you and make you lose control of your routine management.
You’ll be putting your health at risk by adopting unhealthy habits due to an unorganized sleep routine. However, if you want to make things easier again then you need to take your life’s rein back into your hands. To do so, you need to adopt a natural habit of sleeping early and improve your sleep quality. This article will give you an insight into sleeping better at night.
1. Expose Yourself To Natural Light During The Day
The best way to improve your sleep quality is by exposing yourself to natural light or bright lights during the day. Your circadian rhythm also has a specific amount of light exposure required. If you don’t get enough light exposure, your sleep will be affected. If you expose yourself to sunlight for 2 to 3 hours you can significantly improve your sleep quality. Several studies have proven that if you expose yourself to bright lights for 2 hours a day, your sleep will increase by 2 hours, with sleep efficiency up to 80%. This is a natural phenomenon that will not harm you in terms of any side effects.
2. Modify Your Bedroom For Relaxing
Getting peaceful sleep also requires a soothing environment in your bedroom. It is important for you to critically analyze the noise, temperature, external lights, color of the walls, and furniture of your room. Similarly, the texture of bed mattresses, bedsheets, and pillow covers also significantly contribute to getting a good night’s sleep. One expert review at bettersleepreport.com mentions that you get the best quality mattress you can afford to ensure you can sleep peacefully through the night. A silk bed sheet is also the best option for keeping the room environment peaceful.
So equip your room with all the relaxing items to make you sleep great. If you have a noise-proof room with a pleasant temperature, walls of light blue color for a peaceful atmosphere, a comfortable mattress, and minimal furniture with open space of the room, then you can easily fall asleep without any difficulty.
3. Avoid The Use Of Bright Lights At Night
Another great way to improve your sleep is by avoiding the use of bright lights at night. If you don’t shut off your light while sleeping then it might affect your circadian cycle. You may lose the melatonin hormones that help people relax and enjoy deep sleep. This is because the usage of blue light that phones, laptops, and computers emit is very harmful to your health. So, it’s best to stop using any electronic devices at night to stop the harmful rays they emit. However, if it’s work required, then you should install apps that can block the blue light emitting from them or try blue light blocking spectacles.
4. Avoid Intake Of Caffeine At Night
Almost everyone today is a fan of caffeinated drinks to keep them awake and active. However, these drinks accelerate their nervous system, which in turn causes their balance of a normal sleeping routine to destabilize. People drink coffee to get energy since coffee energizes their cells to make their brains work faster. However, drinking coffee after 3 or 4 pm has been proven to harm a healthy sleeping routine. So you should start avoiding coffee before 6 hours of your sleep to build a healthy sleep routine.
5. Avoid Long And Irregular Naps During Daytime
Taking long naps during the day makes your sleep irregular since you have an internal clock that confuses your daytime sleep with the night. So, if you complete your sleep during the day through long naps, then it might be difficult for you to sleep at night with ease. However, according to research, few people can both sleep at night and have a long nap during the day, this doesn’t disturb their sleep cycle at all. Yet for most people, it’s better to reduce their sleep to prevent insomnia and maintain sleep quality.
6. Follow A Consistent Sleeping Routine
The human body consists of a circadian Rhythm that sets loops according to the sleeping routine of dawn and dusk. If you do not follow a consistent schedule of sleeping, your circadian rhythm may fluctuate. This will decrease the Melatonin hormone that signals your brain to go into a deep and peaceful sleep at night. However, if you follow the sleeping schedule, you might be able to wake up on time without an alarm, completely refreshed and relaxed. So you should follow the regular sleeping patterns even on weekends since there is nothing more important than your health.
7. Intake Of Supplements.
If things are getting worse and your insomnia is out of control, take melatonin supplements. Melatonin is the solution for sleep disorders; it will help your mind relax and have a goodnight’s sleep. By opting for melatonin supplements you will wake up more relaxed and refreshed. However, these pills are just for emergency use and require a doctor’s prescription before, but it’s always better to try natural ways to improve your health instead of seeking medicine.
8. Avoid Drinking Alcohol
Drinking alcohol after evening hours causes many diseases, especially in the younger generation. Alcohol decreases the body’s Melatonin hormones and causes sleep disruptions, snoring, sleep apnea, and other distortions in healthy sleeping patterns. So you should avoid drinking throughout the nighttime to avoid unhealthy sleeping patterns.
If you are sincere to yourself and your health, getting healthy sleep should always be your topmost priority. Research has proven that insufficient sleep will increase the risk of obesity in children by 89% and in adults by 55%. On the other hand, 7 to 8 hours of nighttime sleep is compulsory for everyone to ensure safety from heart diseases.