Changing your diet and lifestyle can help improve sleep quality. Some supplements and natural remedies may also be beneficial.
A good night’s sleep is very important.
Research shows that insomnia has negative effects on your hormones, work performance and brain function.
On the contrary, good sleep can help you work better and be healthier.
If you want to protect your health, sleeping well is one of the most important things you can do.
Here are 5 things to do to sleep better at night.
1. Increase exposure to bright light during the day
This helps your body’s biological clock work correctly.
It affects your brain, body and hormones, keeping you awake during the day and telling your body when it’s time to sleep.
Natural sunlight helps the body improve daytime energy as well as the quality and duration of sleep at night.
Research has shown that in people with insomnia, exposure to daylight improves the quality and duration of sleep. It helps you fall asleep 83% faster.
For older adults, just 2 hours of exposure to bright light during the day increases sleep time by 2 hours and sleep efficiency by 81%.
Try exposing yourself to sunlight every day. If you can’t go outside, invest in an artificial light bulb or device.
2. Limit exposure to blue light in the evening
You should be exposed to light during the day but should not be exposed to light at night.
Exposure to light at night disrupts your circadian rhythm, making your brain think it’s still daytime. This reduces hormones like melatonin.
Blue light found in electronic devices such as smartphones and computers is the type of light that harms your biological clock.
You can reduce your exposure to blue light at night in the following ways:
- Use blue light blocking glasses.
- For your computer or phone, you can download the f.lux application to block blue light.
- Don’t watch TV and turn off all bright lights 3 hours before bed.
3. Do not use foods containing caffeine late in the day
Caffeine is consumed by 91% of the US population and it provides many benefits for work concentration.
However, consuming foods containing caffeine late in the day stimulates the nervous system and can make it difficult for your body to fall asleep at night.
Caffeine can stay in your body for 6–8 hours. Therefore, you should limit drinking coffee after 3-4 pm. .
If you crave a cup of coffee at the end of the day, go for decaffeinated coffee.
4. Reduce sleep during the day.
While naps are beneficial, they can disrupt your internal clock, meaning you may have trouble sleeping at night.
5. Try to go to bed and wake up at regular times
Your body’s biological clock operates on a fixed cycle.
Being consistent with your sleep and wake times can support long-term sleep quality.
Not sleeping on a regular schedule can change your circadian rhythm and reduce melatonin, which signals your brain to feel sleepy.
You should try to get into the habit of waking up and going to bed at the same times. After a few days, you may not need an alarm.
