Research studies reveal that poor night sleep could harm your exercise performance, your brain function, and your secretion of hormones. Poor sleeping patterns can cause weight gain and increases your chances of having heart disease. On the contrary, a good night’s sleep ensures that you remain healthy. In case you need to optimize your sleeping patterns, you need a good night’s sleep. Here are some comfortable strategies that you can embrace to have better sleep:
Optimize the bedroom environment
The bedroom setup and environment play a key role in contributing to good night sleep. Factors such as noise, temperature, furniture arrangement, and external lights have a significant impact on the quality of sleep that you will have. External noise, especially from vehicles, could cause long term health issues and poor sleep patterns. To optimize that bedroom, minimize artificial lights and sound from sources such as the alarm. Experts will advise you to invest in silent fans that tune the room temperature, and you will have a quiet night. With a quiet fan, you will get comfortable air and have a better sleep experience. Generally, ensure that your room is clean, quiet, and relaxing.
Increase exposure to bright light during the day
Always know that your body has a clock system that affects your hormone production, brain operation, and the body. The clock system keeps you awake and informs you when it’s the right time to take a nap. Exposure to natural light during the day helps maintain circadian rhythm health, thus improves the duration and quality of your nighttime sleep. Research studies show that when exposed to daylight, you can overcome that severe sleeping issue considering that it helps one experience moderate rest. Try having some sunlight exposure, or you could purchase a bright light device.
Have Melatonin Supplements
You might be struggling to get some sleep; in extreme cases, consider taking melatonin, a sleep hormone that instructs your brain to relax. Melatonin is a sleeping aid that treats insomnia; thus, it could be your easiest ticket to have a good night’s sleep. The supplement has no withdrawal symptoms and would be useful when adjusting to new time zones or when traveling, considering that it enables your circadian rhythm to return to normal. Consider starting with a tiny dose as you assess your body tolerance, then increase the dose slowly. Melatonin alters your brain chemistry; therefore, consider seeking advice from your physician before using the supplement.
Reduce Daytime sleep
Irregular sleep during the day might affect your sleep at night. Keep in mind that daytime sleeping confuses your internal clock mechanism; therefore, you will struggle when trying to find rest at night. In case you have naps during the daytime and don’t experience complications at night, then you don’t have to worry. Those who struggle to sleep at night as a result of daytime napping should minimize their sleep by setting alarms.
Avoid Taking Alcohol
Taking alcohol at night could hurt your hormones and sleep patterns. Alcohol increases symptoms of snoring, sleep apnea, and irregular sleep patterns. Besides, it changes melatonin production patterns during the night, thus affects your body’s circadian rhythm.
Minimize blue light exposure
Exposure to light during the night affects your circadian rhythm, thus tricks your brain to believe that it’s daytime. Nighttime light exposure reduces hormones such as melatonin that help you have a deep sleep. Exposure to blue light devices such as computers and smartphones will reduce your sleep. It would be appropriate if you put on glasses that block blue light at night, install applications that regulate blue light on your laptop and smartphone, reduce watching the television and switch off the lights at least 3 hours before sleeping.
Limit Caffeine content during the day
Caffeine boosts your energy and increases concentration when consumed. When you take caffeine during the day, it stimulates the nervous system and could end up preventing your body from relaxing. Keep in mind that caffeine remains in your bloodstream for as long as 8 hours; therefore, you should limit the amount that you consume during the day. In case you crave for coffee in the afternoon, consider having a cup of decaffeinated coffee.
Reduce Eating in the evening
Eating in late hours would harm your sleep quality and would affect the release of melatonin and HGH. A low carb diet will improve your sleep quality, therefore, ensure you have the right type of meal and at the right time.
The bottom line is that it is recommended that you prioritize your sleep to improve your health, and by incorporating the above tips, you can be confident of having that excellent sleep.