Tips to Sleep Better at Night
A good night's sleep is just as important as regular exercise and a healthy diet. poor sleep has immediate negative effects on your hormones, exercise performance and brain function It can also cause weight gain and increase disease risk in both adults and children, In contrast, good sleep can help you eat less, exercise better and be healthier Over the past few decades, both sleep quality and quantity has declined. In fact, many people regularly get poor sleep If you want to optimize your health or lose weight, then getting a good night's sleep is one of the most important things you can do.
Here are evidence-based tips to sleep better at night.
- Try to Sleep and Wake at Consistent Times
Try to get into a regular sleep or wake cycle especially on the weekends. If possible, try to wake up naturally at a similar time every day.
- Increase Bright Light Exposure During The Day
Daily sunlight or artificial bright light can improve sleep quality and duration, especially if you have severe sleep issues or insomnia.
- Don't Consume Caffeine Late in the Day
Caffeine can significantly worsen sleep quality, especially if you drink large amounts in the late afternoon or evening.
- Reduce Irregular or Long Daytime Naps
Long daytime naps may impair sleep quality. If you have trouble sleeping at night, stop napping or shorten your naps.
- Optimize Your Bedroom Environment
Optimize your bedroom environment by eliminating external light and noise to get better sleep.
- Don't Drink Alcohol
Avoid alcohol before bed, as it can reduce nighttime melatonin production and lead to disrupted sleep patterns.
- Don't Eat Late in the Evening
Eating a large meal before bed can lead to poor sleep and hormone disruption. However, certain meals and snacks a few hours before bed may help.
- Rule Out a Sleep Disorder
There are many common conditions that can cause poor sleep, including sleep apnea. See a doctor if poor sleep is a consistent problem in your life.
- Get a Comfortable Bed, Mattress, and Pillow
Your bed, mattress, and pillow can greatly impact sleep quality and joint or back pain. Try to buy a high-quality mattress and bedding every 5–8 years.
- Reduce Blue Light Exposure in the Evening
Blue light tricks your body into thinking it's daytime. There are several ways you can reduce blue light exposure in the evening.
Sleep plays a key role in your health
If you are interested in optimal health and wellbeing, then you should make sleep a top priority and incorporate some of the tips above.