Excellent and quality sleep is as essential as a healthy diet and regular exercises. A study shows that poor quality sleep has adverse effects on your hormones, exercise performance, and brain function.
It can also cause weight gain and increase the risk to the heart attacks. Obesity is equally risky in both adults and children. Good sleep let you eat less, exercise better, and a healthier look.
Over the past few years, both sleep quantity and sleep quality have declined. Many people in different countries get poor sleep regularly.
Some tips can increase the sleep quality and quantity of a person; you just need to follow these steps, such as:
Increase bright light exposure
The human body work along with the circadian rhythm, which is a natural time-keeping clock in the human body. It affects your body and hormones, helping you stay awake, and tells your body when its time to sleep.
Natural sunlight exposure helps you to keep your circadian rhythm healthy. The exposure to the sunlight improves daytime energy level. This circadian cycle also improves night sleep’s quality.
In some people, who experience insomnia, daytime light exposure can help to regain their quality sleep. This light exposure can also decrease the time they took to fall asleep by 83%.
Reduced Blue light Exposure
Exposure to the light in daytime increases the energy level and gives you good quality sleep. But the nightlight has opposite effects.
All this happen due to the circadian cycle; this blue light exposure tells your brain that it’s still daytime. This procedure reduces hormones like melatonin, which helps to keep your body relax and get deep sleep.
Some techniques can reduce blue light exposure.
- Wear glasses that block the blue light
- Reduce the blue light on mobile and computer display
- Stop watching TV, and reduce the bright light exposure at least two hours before going to bed
Don’t consume caffeine after an evening
Caffeine has extraordinary benefits for the human body and is consumed by 90% of Americans. A minor dose of caffeine can increase the focus, sports performance and energy level.
When you consume caffeine after an evening or late in the night, can increase stimulation in the nervous system and may stop your body naturally relaxing at night. According to research, you are taking caffeine approx. Six hours before bedtime can disturb your sleep quality.
Caffeine can stay up to 6 to 8 hours in the bloodstream. Therefore, you shouldn’t take caffeine after 3 to 4 pm.
Reduce long daytime naps
Short naps during the day are beneficial for health. However long daytime naps can negatively affect your sleep.
Daytime sleep again can disturb your circadian cycle. Irregular naps during the day can disrupt your internal clock, and you may struggle to sleep at night.
According to a study, daytime naps for 30 minutes can increase brain power and functionality, while the longer naps can decrease the ability and have many negative impacts.
Try to Sleep and wake at a consistent time
You need to follow your routine strictly. If you stick to a schedule, you will get quality sleep, with increased functionality while it can decrease your functionality.
According to research, those who don’t follow the daily routine or went late on the bed on the weekends reported poor sleep.
If you experience poor sleep, you can try to wake and sleep at the same time to check whether it works for you or not.
Don’t drink alcohol
If your alcohol intake is high, or you drink alcohol regularly before going to bed, this can affect your sleep quality and quantity. Alcohol usually increases the symptoms of sleep apnea, snoring, disturbance in sleep patterns.
Melatonin supplement is the hormone which tells the brain whether its time to awake or go to bed. These supplements are top-rated in sleep aid. There are no side effects of this supplement.
You can also buy sleeping pills online to get good and quality sleep. You will not need the prescription of the doctor to purchase this medication.
In melatonin supplement, you can start with a low dose, or you can seek the help of the doctor.