How To Get A Good Night Sleep (9 Steps)
As you know, proper sleep helps your body to support healthy brain function. It also maintains your physical health. Deprivation of sleep can raise your risk for chronic health problems. Lack of sleep reduces your cognitive functioning which is your ability to think and produce ideas. Most adults require 7–8 hours of sleep every day. A 2004 study shows that people who sleep less than 6 hours a day are 30 percent more likely to be obese. If you are searching for quick tips to get better sleep or for foods to help you sleep, this article is for you.
Here you will get 9 tips to get a night of good sleep naturally.
1. Develop a sleep schedule:
Try to go to bed at the same time every night, especially on weekends. It helps your body clock predict when to induce sleep. Try to develop a regular sleep/wake cycle. You might be unable to follow this schedule during holidays or the festive season. Alright, resume the schedule when the festive season is over.
2. Regular exercise during daylight hours:
Exercise improves your overall health as well as your sleep quality. However, it may not be a good idea to exercise before bedtime. Exercise increases alertness and hormones like epinephrine and adrenalin which disrupt sleep. Sometimes it depends on the individual also. Try to do exercise during day time.
3. Change your eating habits in the evening:
Experts say, no matter what you eat, digesting a meal can take at least 2–3 hours. The exact time of digestion varies from person to person. However, it is recommended to complete your dinner at least 2 hours before bedtime. Avoid spicy or heavy meals for dinner.
4. Limit Daytime Naps:
A NASA study showed that a 26 minutes nap can boost your performance by 34 percent and your alertness by 54 percent. If you take more than 26 minutes of nap it may interfere with your nighttime sleep schedule. If you have trouble sleeping at night, stop napping or reduce your naps.
5. Check Caffeine intake in the late evening:
Caffeine has numerous benefits. It can enhance focus, energy, and sports performance. Every time you take a cup of coffee caffeine has a half-life of about 6 hours. It means if you drink a cup of coffee at 3 pm by 9 pm 6 hours later half of that cup is still in your system and at midnight a quarter of that cup is still in your bloodstream. Some people claim that they can take coffee at night and still sleep this is because of their DNA. 41 percent of the population have a gene that does metabolize caffeine. If you don’t fall among this 41 percent then you have to set a cut-off time for this. If you want to take a cup of coffee in the late afternoon or evening, go for decaffeinated coffee which does not disturb your good night's sleep.
6. Use Melatonin Supplements:
A melatonin supplement is an easy way to improve sleep quality and fall asleep faster. Melatonin is a sleep hormone that gives indications to your brain when it’s time to relax and head to bed. You can take this two or three times a week. You should consult with a healthcare provider before using it. You can also take other supplements like Magnesium, Lavender, and Glycine after consultation.
7. Reduce blue light exposure before bedtime:
Blue light from your television set, laptop, or mobile actually tricks your brain into believing that it’s daytime. It prevents your brain from producing Melatonin, a sleep hormone that helps you fall asleep. Stop watching TV or turn off any bright lights for 2 hours before heading to bed. Don’t use your mobile for an hour before going to bed. You can read a book or do some relaxation techniques including hot baths or showers and meditation to boost your sleep quality.
8. Create a restful environment in your bedroom:
Make sure you sleep in a cold room. When you sleep in a cold room, due to thermogenesis your body burns more calories to keep you warm and promote weight loss over time.
You can add red light to your bedroom. Red light keeps your brain in its sleep mode as its wavelengths stimulate the production of melatonin. However, try to use a dim light in your bedroom.
9. Don’t drink alcohol:
Alcohol before bedtime negatively affects your sleep and increases the symptoms of sleep apnea, snoring, and disrupted sleep patterns. Warm milk, chamomile tea, and tart cherry juice can be taken at night if you want treatment without side effects or drug interactions.
Conclusion:
You can use sleeping pills instead of the above steps. The problem is sleeping pills don’t give you the deep sleep that your body needs. However, it can be as addictive as heroin. If you are using sleeping pills, please try to cut down on them as soon as possible. Try to incorporate the above steps slowly. You might not be able to follow these tips at all times. If you are a self-aware person who is interested in optimal health and well-being, you can resume it definitely within a short period of time.
A Good Sleep Is Crucial For Your Health Like Proper Diet And Exercise
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