Nowadays of people facing sleeping disorder problem. So that we are giving these simple tips will help you sleep better and be more energetic and productive during the day. I hope, It will help you.
Increase bright light exposure during the day
We have a need to understand that our body has a natural time-keeping clock known as your circadian rhythm. It definitely affects your body, brain, and hormones, telling your body when it’s time to sleep.
Natural sunlight or bright light during the day helps keep your circadian rhythm healthy. This improves daytime, as well as nighttime sleep quality and duration.
The Study says In people with insomnia, daytime bright light exposure improved sleep quality and duration. While most of the research involves people with severe sleep issues, daily bright light exposure will most likely help you even if you experience average sleep. The Daily sunlight or artificial bright light help you and can be to improve sleep quality and duration, especially if you have severe sleep issues or insomnia.
Reduce blue light exposure
The Exposure to light during the day is beneficial for the body, but nighttime light exposure has the opposite effect.
According to the study this is due to its effect on your circadian rhythm, tricking your brain into thinking it’s still daytime. Where hormones reduces like melatonin, which helpful for your body and mind to relax and get deep sleep.
There are several methods you can use to reduce nighttime blue light exposure These include:
- Wear good glasses that block blue light.
- Download an app like, flux to block blue light on your laptop or computer.
- You can also install an app that blocks blue light on your smartphone. These are available for both iPhones and Android mobiles.
- Stop watching TV and mobile also and turn off any bright lights 2 hours before heading to bed.
Summary:- Where blue light tricks your body into thinking it’s daytime. There are so many ways you can reduce blue light exposure in the evening.
Don’t consume so much caffeine
Caffeine has many benefits and also consumed by 90% of the U.S. population.
Where is A single dose of caffeine can enhance focus, energy, and sports performance .
However, when you consumed late in the day, caffeine stimulates your nervous system and may stop your body from naturally relaxing at night. So that keeps avoiding in nighttimes. According to the study, consuming caffeine up to 6 hours before bed worsened sleep quality. Caffeine can be stayed elevated in your blood for 6–8 hours most.
Try to wake and sleep at consistent times
We have a need to being consistent with your sleep and waking times can aid long-term sleep quality. Our body’s circadian rhythm functions on a set loop, aligning itself automatically with sunrise and sunset.
One study has highlighted that irregular sleep patterns can alter your circadian rhythm and levels of melatonin, which give a signal to your brain to sleep. One recommendation If you struggle with sleep, try to get in the habit of waking up and going to bed at similar times. After a few days, you may not even need an alarm.
Summary :- Consistently Try to get into a regular sleep& wake cycle — especially on the weekends. According to experts If possible, try to wake up naturally at a similar time every day.
Reduce irregular or long daytime naps
The Expert says, while short power naps are beneficial for the body and brain but long or irregular napping during the day can negatively affect your sleep.
If you sleep in the daytime can confuse your internal clock, there is a meaning you may struggle to sleep at night. In fact, one study noted that while napping for 30 minutes or less can enhance daytime brain function, where is longer naps can harm health and sleep quality. After all, If you take regular daytime naps and sleep well, you have not needed to worry.
Summary :- Other studies have highlighted that daytime naps may impair sleep quality. You have a need to stop napping or shorten your naps If you have trouble sleeping at night.
Daily & Regular exercise is one of the best science-backed ways to improve your sleep and health.
Exercise can enhance all aspects of sleep and has been used to reduce symptoms of insomnia One study in older adults determined that exercise. One study says In people with severe insomnia, exercise offered more benefits than most drugs. Exercise can reduce time to fall asleep by 55% and anxiety by 15% while increasing total sleep time by 18%.
The daily exercise is key for good sleep, which increases alertness and hormones like epinephrine and adrenaline.
Summary :- Regular daylight exercise is one of the best ways to ensure a good night’s sleep.
Take a relaxing bath or shower
Another popular way to sleep, If you take a relaxing bath or shower before sleep. One of the most popular Studies indicate that they can help improve overall sleep quality and help people — especially older adults — fall asleep faster. In one more study, If you take a hot bath 90 minutes before bed improved sleep quality and helped people get more deep sleep.
Summary :- Alternatively, A warm bath shower, or foot bath before bed can help you relax and improve your sleep quality.
Don’t eat late in the evening
While, eating late at night may negatively affect both sleep quality and the natural release of HGH and melatonin. The quality of sleep and type of your late-night snack may play a role as well.
According to a stud, a high carb meal good for sleep quality, If you have eaten 4 hours before bed helped people fall asleep faster. One more study discovered that a low-carb diet also improved sleep, Where is carbs aren’t always necessary, especially if you’re adding to a low-carb diet in your food.
Summary :- If you’re consuming a large meal before bed can lead to poor sleep and hormone disruption. However, certain type of meals and snacks a few hours before bed may help.
l Don’t drink alcohol
If you’re taking a couple of drinks at night can negatively affect your sleep and hormones.
Where alcohol is known to cause or increase the symptoms of sleep apnea, snoring and disrupted sleep patterns. However, It also alters nighttime melatonin production, which is plays a key role in your body’s circadian rhythm.
Interesting study found that alcohol consumption at night decreased the natural nighttime elevations in human growth hormone (HGH), which plays a role in your circadian rhythm and has many other key functions
Summary :- We recommended, avoid alcohol before bed, because it can reduce nighttime melatonin production and lead to disrupted sleep patterns.
Optimize your bedroom environment
Various people believe that the bedroom environment and its setup are key factors in getting a good night’s sleep. These factors include noise, temperature, furniture and external lights, arrangement.
Numerous studies point out that on the bedroom environment of women, around 45% of participants noticed improved sleep quality when noise and light diminished. Kindly make sure your bedroom is a quiet, relaxing, clean, and enjoyable place.
Summary:- If you optimize your bedroom environment by eliminating external light and noise to get better sleep.
Set your bedroom temperature
Our body and bedroom temperature can also profoundly affect sleep quality.
I hope as you may have experienced during the summer or in hot locations, its very difficult to get a good night’s sleep when it’s too warm.
Numerous studies point out Around 70 °F (20 °C) seems to be a comfortable temperature for most people also it depends on your preferences and habits.
Summary:- You can test different temperatures to find out which is most comfortable for you but around 70 °F (20 °C) is best for most people.
Get a comfortable bed, mattress, and pillow
Most of the people wonder why they always sleep better in a hotel.
One of the study says, Apart from the relaxing environment and bad quality can also affect sleep.
In fact, one study, looked at the benefits of a new mattress for 28 days, revealing that it reduced shoulder pain by 60%, back pain by 57%, and back stiffness by 59%. It also improved sleep quality by 60%. Other studies point out that new bedding can enhance sleep better.
Summary:- Although, Your bed, mattress, and pillow can greatly affect sleep quality and joint or back pain. Every 5-8 years, buy high-quality bedding — including a mattress.
Before bed, Deep breathing exercise to help you sleep
Where is the breathing from your belly rather than your chest can activate the relaxation response and lower your blood pressure, heart rate, and stress levels to help you drift off to sleep.
1. Go to bed and Lay down & close your eyes.
2. Put Right hand on your chest and the other on your stomach.
3. Get Breathe in through your nose and hand on your stomach should rise.
4. Now exhale through your mouth, you have a need to push out as much air as you can while contracting your abdominal muscles. Now hand on your stomach should move in as you exhale.
5. Next step, continue to breathe in through your nose and out through your mouth. Now try to inhale enough so that your lower abdomen rises and falls. After that Count slowly as you exhale.