Like a healthy diet and regular exercise, a good night’s sleep is very important for your overall health. Studies that poor sleep can affect you in many ways and lead to serious health problems in the long run.
These days, a lot of people report that they find it difficult getting quality sleep. This may be due to work or environmental factors.
If this sounds familiar, then it is important than you take the necessary measures to improve your sleep as soon as possible.
Here are 5 science-backed tips to help you sleep better at night.
Try to go to bed and get up at the same time
Your body’s circadian rhythm functions optimally when it is well aligned with sunrise and sunset. Sleeping and waking at consistent hours can aid long-term sleep quality. A study showed that people who had irregular sleep patterns had trouble falling asleep. If you struggle with falling asleep, try to form the habit of waking up and going to bed at the same time everyday. Before you know it, you might not even need an alarm anymore.
Avoid strenuous activities and foods right before going to bed
The quality of sleep you get largely depends on the things you do before bedtime. Strenuous activities speed up metabolic processes in your body and increases body temperature. This increases the amount of time it takes for a person to fall asleep, thereby causing sleep problems. So, it is important to cut down on physical activities a few hours before going to bed. Also try to stop eating heavy food before bed so the process of digestion does not cause you to lose sleep.
Cut down on using electronic gadgets
Our phones and computer emit blue light which has been shown to greatly affect sleep. This bright light reduces the production of melatonin, sleep hormone. That’s why it is so easy for most of us to stay up late in front of a computer without feeling the urge to go to bed. To get more quality sleep, stop using your smartphone at least 30-60 minutes before you go to bed.
Make your environment conducive for sleep
The darker your room is, the higher the level of melatonin your body produces. And this means better sleep for you! So, if you want to always enjoy quality sleep, make sure you sleep without the lights on and keep your room as dark as possible. If you can’t achieve this, then you can use earplugs and a sleeping mask.
Choose the correct light
In case you didn’t know, the lighting in your home play a big role in how well you sleep. Fluorescent bulbs give off a blue light, which has a bad effect on sleep. Instead of using these kinds of bulbs, opt for LED lamps that emit yellow or orange lights as both of these almost do not have any effect on melatonin production.