Beat Insomnia and Get Better Sleep

5 Science backed tips to help you sleep better

It’s not uncommon to have difficulty sleeping at times. Insomnia is a condition that occurs frequently enough to interfere with everyday life. It’s not uncommon to have difficulty sleeping at times. Insomnia is a condition that occurs frequently enough to interfere with everyday life.

Making a few easy modifications to your lifestyle and daily routines can sometimes be all it takes to put an end to those restless nights and help your body receive the rest it requires. Keeping your circadian cycles in sync may be as simple as establishing a routine that respects the body’s natural response to light and darkness. Here are some expert-recommended methods for improving your circadian health.

Stick to a Schedule
It’s critical that you strive to keep a constant sleep-wake cycle (and consequently a consistent dark-light cycle) by going to bed and waking up at the same time each day. On weekdays, try not to depart for more than an hour, and on weekends, no more than two hours.

Sleep at night
Do focus on sleeping at night, and even if you have to take a nap in the day, do not make it more than 20 minutes. Your body needs to be tired and in need of rest to sleep at night. If you are sleeping too much during the day, then it is obvious that your body is already well-rested and won’t need any sleep at all.

Practicing Screen Hygiene
To get a decent night’s sleep, limit screen use to several hours before bedtime. Even if you use applications or eyewear that block blue light, the blue light released by TV, tablets, phones, and laptops can have a delayed, harmful influence on your sleep.

Meditation and relaxing techniques
If it is hard for you to sleep at night, then you can always try to meditate before sleeping, or try relaxing techniques. Apart from meditation, you can try listening to calming tunes.

Eat Smarter
What you eat has a great effect on your lifestyle. If you have trouble sleeping, You might want to avoid eating heavy or greasy foods. Avoid eating three hours before bedtime. Ideally, you would eat food with more calories during the day when your metabolism is most active.