A restful night’s rest is as crucial as regular physical exercise and a balanced diet. Studies have shown that inadequate sleeping can have immediate negative impacts on your hormones, performance during exercise and brain function. It can also trigger an increase in weight and raise the risk of contracting diseases for children and adults.
However, a good night’s rest will help you to lose weight more effectively, get more exercise and live longer. In the last couple of decades, many people have been experiencing poor sleep. If you want to improve your health and lose excess weight, having a great night’s sleep is among the most crucial actions you can take.
Here are 17 scientifically-proven strategies to help you sleep better at night.
I. 16 TIPS TO SLEEP BETTER AT NIGHT
1.1. Try to get up and sleep at regular times
The body’s circadian rhythm operates in a set loop, ensuring it syncs with sunset and sunrise. Consistency with your sleeping and waking hours can improve your sleep quality. One study found that those who experienced irregular sleep patterns and fell asleep late on weekends reported inadequate sleep.
Another study has revealed the fact that sleep irregularities can affect your circadian rhythm and levels of melatonin. Melatonin helps signal your brain to go to sleep.
If you are struggling to sleep, try to establish the healthy habit of getting up before going off to sleep around the same time. After a few weeks, you might not need an alarm.
1.2. Bright light exposure increases in the daytime
As mentioned above, your body is equipped with an internal clock called the circadian rhythm. It influences the body, brain, and hormones, helping you remain awake and telling your body that it is time to sleep.
Natural sunshine or bright light during the day can help keep your circadian rhythm in good shape. It boosts your energy levels, sleep quality, and duration during the day. Daytime exposure to bright light enhances sleep quality and duration for people with insomnia. Also, it reduced the time needed to get to sleep by 83%. Therefore help you to sleep better at night.
Similar research for older adults showed that two hours of intense daylight exposure during the day extended the sleep duration by 2 hours and the efficiency of sleep by 80%. Although most studies focus on people suffering from sleep disorders, daily exposure to light likely benefits you even if you have regular sleep.
Try getting daily exposure to sunlight. If this is not feasible, consider investing in an artificial bulb or light source.
1.3.Reduce the exposure to blue light late at night.
Exposure to light during daylight hours is beneficial, but evening light exposure can have the opposite effect. Its impact on your body’s circadian rhythm tricks your brain into thinking that it is still daytime. The result is a decrease in hormones, like Melatonin, that aid in relaxing and getting deep sleep.
Blue light, that electronic devices such as phones and computers emit in large quantities, is the most harmful in this regard.
There are many ways to decrease exposure to blue light at night and hence improve your sleep quality. They include:
- Glasses that block blue light.
- Install an application that blocks blue light from your phone. The apps are available for iPhones as well as Android models.
- Switch off your TV and turn off all bright lights two hours prior to going to bed.
1.4. Do not consume caffeine later in the day. Vital tip to sleep better at night
Caffeine is a powerful stimulant embraced by 90 per cent of the U.S. population. One dose of cannabis can boost concentration, energy and athletic performance. If taken at night, caffeine can stimulate your nervous system, hindering your body from sleeping.
In one study, caffeine intake for up to six hours before bed significantly impacted sleep quality.
The level of caffeine can remain high for up to 6-8 hours. So, drinking large quantities of coffee between 3-4 p.m. is not recommended, especially if you are sensitive to caffeine or need help sleeping.
1.5. Try additional supplements if necessary
Various supplements can help induce relaxation and assist you in getting to sleep. Some of them are:
- Ginkgo biloba is a natural herb with many benefits, it could help with sleep, relaxation and stress relief, but the evidence needs to be more conclusive. Consume 250 mg 30-60 mins prior to bed.
- Some studies have proven that consuming 3 grams of amino acid glycine may enhance sleep quality.
- Valerian root: Numerous studies have shown that valerian may help you sleep and improve your sleep quality. Do 500 mg of it before bed.
- Magnesium is responsible for more than 600 bodily reactions Magnesium can help improve your relaxation and sleep quality.
- L-theanine: Amino acid, L-theanine can enhance sleep and relaxation. Consume 100-200 mg prior to bedtime.
- Lavender: A potent herb with many health advantages, lavender may provide a calming and sedentary effect to help increase sleep. Take between 80 and 160 mg, a mixture of 25 to 46 per cent Linalool.
It is essential to test these supplements one at a time. Although they are not an all-purpose solution to sleep better at night, they could be beneficial when paired with other natural sleep strategies.
1.6. Limit alcohol intake can improve your sleep quality
A few drinks late at night could negatively impact your hormones and sleep. Alcohol can trigger or intensify the signs of sleep apnea and snoring, and disrupt sleep patterns. Also, it alters the production of Melatonin at night, which plays an vital role in the cycle of circadian.
Another study revealed that drinking alcohol at night decreased the natural rises in the nighttime in the human growth hormone (HGH), which can affect your circadian rhythm and numerous other vital roles.
1.7. Let your mind relax and unblock your thoughts in the evening
Many people have a bedtime routine that allows them to rest. Relaxation techniques before going to bed have been proven to enhance your sleep quality and are a different method commonly used for treating insomnia.
Strategies include relaxing music, reading a good book, taking a hot bath, meditation, and deep breathing. In one study, relaxation massage helped improve sleep for people suffering from illness.
Test different strategies and determine the one that works for you.
1.8. Find out if you have a sleep disorder.
A health issue that is not well-known could be the reason for the sleep problems you experience. One of the most common issues is sleep apnea. It causes irregular and uncontrolled breathing. The sufferer frequently stops breathing while they sleep.
This condition could be more prevalent than you imagine. A study found 24% of the males and 9% of women suffer from sleep apnea. Other conditions that are commonly diagnosed medically are sleep movement disorders as well as circadian rhythm sleep/wake disorders that are prevalent among shift workers.
If you have struggled for years with sleeping, it might be a good idea to speak with your physician.
1.9. Relax in a shower or bath. Useful trick to sleep better at night
Relaxing in a shower or bath is another standard method of getting better sleep. The research suggests that it may aid in improving the overall quality of sleep and assist older people, particularly adults, to fall asleep more quickly.
In one study, bathing in a hot tub at least 90 minutes before bed enhanced sleep quality and assisted people in getting more restful sleep. Alternatively, if you are not keen on taking a bath for the entire night, showering your feet with hot water will help you to relax and get better sleep.
1.10. Adjust the temperature of your bedroom.
The temperature of your bedroom and body significantly influences sleep quality.
As you have encountered during summer or in hot places, it can be challenging to have a great night’s rest when the temperature is too hot. One study revealed that temperature in the bedroom influenced sleep more than noise outside. Additional studies show that increased body temperature and temperature in bedrooms could affect sleep quality and cause more wakefulness.
About 20℃ is an acceptable temperature for most people. However, it depends on your personal preferences and sleep habits.
1.11. Do not eat too late in the evening
The late-night eating habits can adversely affect sleep quality and your natural production of HGH and Melatonin. The quality and type of your late-night snack could also have an impact.
A study discovered that a diet low in carbs also helped sleep better at night, suggesting that carbohydrates do not have to be a necessity in the first place, mainly if you are accustomed to a low-carb diet.
1.12. Optimize your bedroom environment
The bedroom’s environment and arrangement are the most critical factors in a great night’s rest. They comprise noise, temperature lighting, exterior lights and furniture arrangement. Numerous studies have shown that the noise outside, usually caused by traffic, can result in insomnia and health problems.
In a study looking at females’ sleeping environment, approximately 50% of participants experienced an improvement in sleep quality after reduced light and noise.
To maximize the space in your bedroom, make sure you limit the outside noise, light and artificial light from gadgets like alarm clocks. Be sure your bedroom is peaceful, comfortable, clean, and pleasant.
1.13. Find a comfy mattress, bed and pillows can help you sleep better at night
Many people need clarification as to why they sleep better in hotels. In addition to the tranquil ambience, the bed’s quality may affect sleep quality.
One study examined the advantages of a brand-fresh mattress over 28 days. It revealed that it eased lower back pain by 57 per cent, the pain in your shoulders by 60 per cent, and back stiffness by 59 per cent. A comfortable mattress also improved the quality of sleep by 60%.
Another study suggests that bedding changes can improve your sleep quality. In addition, bedding that is not of high quality could cause lower back discomfort. The ideal mattress and bedding are subjective. If you want to upgrade your bedding, decide on your personal preferences.
It is recommended to replace your bedding at least once every 5 to 8 years. If you have not replaced your bedding or mattress over the past few years, it could be a simple -but costly fix.
1.14. Do not drink any liquids before bed to improve your sleep quality
“Nocturia” is the term used in medicine for frequent urination at night. It impacts sleep quality and energy levels during the daytime. Consuming large quantities of liquids before bedtime can cause similar symptoms, although certain sufferers are more sensitive than others.
While hydration is essential to your well-being, you should reduce your fluid intake during the evening hours. Make sure to avoid drinking fluids for a couple of hours before bed.
Also, it would help if you went to the bathroom before getting ready to sleep since this could reduce the likelihood of awakening in the middle of the night.
1.15. Do your exercise regularly, but not in the evening before bed
Regular exercise routine is among the most effective methods of science to help you sleep better at night. It can improve your sleep quality and has been proven to alleviate insomnia symptoms.
A study of older adults found that exercising nearly doubled the time needed to fall asleep. It also gave an additional 41 minutes of rest during the night.
For people suffering from insomnia, strenuous exercise has more advantages than the majority of drugs. Exercise helped reduce the time required for falling asleep by 55%. It also reduced overall awakeness at night by 30 per cent, anxiety by 15%, and total sleep duration by 18%.
While regular exercise is essential to a restful night’s sleep, doing it late could cause sleep problems. It is due to the stimulating effect of exercise that boosts alertness and hormones such as adrenaline and epinephrine.
Some studies have shown no adverse side effects. Therefore, it is a matter of deliberation for the person.
1.16. Reduce the length of daytime naps or irregular napping
While short power naps can be advantageous, prolonged or irregular rest during the day can adversely affect your sleep. The fact that you sleep during the day could cause your internal clock to be confused, and you could have trouble sleeping at night.
The effects of napping are contingent on the person.
II. BENEFITS OF A GOOD NIGHT’S SLEEP
- You will be less sick.
- Keep an appropriate weight
- Reduce your risk of developing severe health issues, such as heart disease and diabetes
- Improve your stress levels and your mood
- Be more focused, think clearly, and do better in class and work.
- Make friends with other people
- Make smart decisions and stay clear of injuries. For example, sleepy drivers cause thousands of car accidents each year.
III. CONCLUSION
Sleep plays a crucial aspect in your overall health. A major study linked insufficient sleep with the risk of becoming obese by 89% of children and 55% of adults. Another study suggests that sleeping under 7-8 hours sleep each night can increase your risk for developing type 2 and heart-related diabetes.
If you are looking to achieve the best health and well-being, it is recommended to place your sleep first and follow the suggestions above.
