In order to sleep well, you should maintain a good sleeping pattern. Sleeping well affects your mental and physical health and the quality of your life. If you miss your sleeping pattern, it can seriously damage your entire day and can cause other health-related problems. You will have an emotional dis-balance, and it can even affect your weight. If you have the trouble finding the sleep that you’ve had when you when a child, then here are some tips that will surely help you. It helped that’s why!
- Increase exposure to light during the day – It is known that your body has a natural time-keeping clock, that we also know as the circadian rhythm. Natural light or daylight helps keep your circadian rhythm healthy by affecting your brain, body, and hormones. It also helps you stay awake and telling your body when to sleep. Daytime energy is saved and during nighttime, your sleep quality and duration are taken care of. People with insomnia are recommended to be exposed to daytime bright light in order to improve their sleep quality and duration. According to a study, older adults, when exposed to bright light exposure during the day, get an increased amount of sleep by two hours and sleep efficiency by 80%. If you are in some place where light is very less, then you can invest in an artificial bright light device or bulbs.
- Decrease blue light exposure in the evening – The daytime light is beneficial but not the nighttime light exposure as it has a totally opposite effect. It tricks your brain into thinking that it is still daytime and it reduces hormones like melatonin, which helps you relax and get deep sleep. Blue light is emitted from devices like smartphones and computer. It is considered the worst. To avoid this, you can wear glasses that block blue light, stop watching TV and turn off any bright lights two hours before going to bed. You can also rely on apps that block blue light on your smartphone. These apps are available for both Android and iPhones models.
- Avoid caffeinated drinks late in the day – Though caffeine has numerous benefits and consumed by almost everyone, a single dose of a caffeinated drink can disrupt your sleeping pattern. Caffeinated drinks stimulate your nervous system and stop your body from naturally relaxing at night. According to a study, consuming caffeinated drink can significantly worsen your sleep quality as caffeine stay elevated in your blood for almost 6-8 hours. That’s why drinking a large amount of coffee after 3-4 pm is not recommended especially if you are sensitive to caffeinated drinks or have trouble sleeping.
- Avoid irregular or long daytime naps – It is true that short power naps are beneficial but a long nap time can negatively affect your sleep. Sleeping during the day can confuse your internal clock into believing that you are sleeping during the night rather than the day. According to a study, people who slept during the day are sleepier during the day. It is also proven that a 30-minute nap can enhance daytime brain function. The effects of napping depend on the individual.
- Try waking and sleeping at consistent times – It is important to abide by a sleeping rule that is aligned with sunrise and sunset. Be consistent with your sleep and waking times as it can aid in long-term sleep quality. People who have irregular sleeping patterns have poor sleep and people who sleep at a specific time are fresh and can function well. An irregular sleeping pattern can alter your circadian rhythm and levels of melatonin. If you are struggling with sleep, then try sleeping and waking up at similar times and after several weeks, you won’t be needing an alarm.
- Take a melatonin supplement – As melatonin is the key sleep hormone. It is important that you sleep so that’s why doctors prescribe this supplement to help you sleep better. Often used to treat insomnia, melatonin is one of the easiest ways to fall asleep faster. 2Mg of melatonin before bed can improve your sleep quality and energy the next day. There are no withdrawal effects in having a melatonin supplement. Melatonin is useful when traveling and adjusting to a new time zone, helping your body’s circadian rhythm to return to normal. If you are in need of melatonin, then start with a low dose to assess your tolerance and increase it slowly as needed. It is advised to check with a medical professional before use.
- Don’t drink alcohol – Gulping a couple of drinks at night can negatively affect your sleep and hormones. Alcohol is known to cause the symptoms of sleep apnea, snoring, disrupted sleep patterns. It also alters nighttime melatonin production which plays an important role in the body’s circadian rhythm.
- Optimize your bedroom environment – It is believed that a good bedroom environment will make you want to sleep quickly. There are different factors, such as temperature, noise, external lights, and furniture arrangements. Try decreasing these factors in order to make your room sleep worthy.
- Don’t eat late in the evening – Late night eating can negatively affect your sleep quality and the natural release of HGH and melatonin. Yes, it is true that you can eat something before but depends on what you eat.