by Cintia Rocco » Tue May 29, 2018 11:39 pm
For many people it can be a serious issue to fall asleep. Since the quality of your sleep is directly related with your health, here I suggest some tips to sleep better at night.
1. Increase Bright Light Exposure During The Day
Daily sunlight or artificial bright light can improve sleep quality and duration, especially in those with severe sleep issues or insomnia.
2. Reduce Blue Light Exposure in the Evening
Blue light tricks your body into thinking it's daytime. There are several ways you can reduce blue light exposure in the evening. These include:
-Wear glasses that block blue light (24, 25).
-Download an app such as f.lux to block blue light on your laptop or computer.
-Install an app that blocks blue light on your smartphone. These are available for iPhones and Android phones.
-Stop watching TV and turn off any bright lights 2 hours before heading to bed.
3. Don't Consume Caffeine Late in the Day
Caffeine can significantly worsen sleep quality, especially if large amounts are consumed in the late afternoon or evening.
4. Reduce Irregular or Long Daytime Naps
The effects of daytime naps depend on the individual. If you have trouble sleeping at night, stop napping or shorten your naps.
5. Try to Sleep and Wake at Consistent Times
Try to get into a regular sleep/wake cycle, especially on the weekends. If possible, try to wake up naturally at a similar time every day.
6. Take a Melatonin Supplement
A melatonin supplement is an easy way to improve sleep quality and fall asleep faster. Take 1–5 mg, 30–60 minutes before heading to bed.
7. Don't Drink Alcohol
Avoid drinking alcohol before bed, as it can reduce nighttime melatonin production and lead to disrupted sleep patterns.
8.Optimize Your Bedroom Environment
Try to optimize your bedroom environment by eliminating external light and noise and making it a generally relaxing environment.
9. Set Your Bedroom Temperature
Test different temperatures to find out which is most comfortable for you. Around 70°F/20°C seems comfortable for most people.
10. Don't Eat Late in the Evening
Consuming a large meal before bed can lead to poor sleep and hormone disruption. However, eating carbs a few hours before bed may help.
11. Relax and Clear Your Mind in the Evening
Relaxation techniques before bed can be useful, and have even been used to treat insomnia.
12. Take a Relaxing Bath or Shower
A warm bath, shower or foot bath before bed can help you relax and improve your sleep quality.
13. Rule Out a Sleep Disorder
There are many common conditions that can cause poor sleep, including sleep apnea. See a doctor if poor sleep is a consistent problem in your life.
14. Get a Comfortable Bed, Mattress and Pillow
Research shows that your bed, mattress and pillow can greatly impact sleep quality and joint or back pain. Try to buy a high-quality mattress and bedding every 5–8 years.
15. Exercise Regularly, But Not Before Bed
Regular exercise during daylight hours is one of the best ways to ensure a good night's sleep.
16. Don't Drink Any Liquids Before Bed
Reduce fluid intake in the late evening and try to use the bathroom right before bed.
For many people it can be a serious issue to fall asleep. Since the quality of your sleep is directly related with your health, here I suggest some tips to sleep better at night.
1. Increase Bright Light Exposure During The Day
Daily sunlight or artificial bright light can improve sleep quality and duration, especially in those with severe sleep issues or insomnia.
2. Reduce Blue Light Exposure in the Evening
Blue light tricks your body into thinking it's daytime. There are several ways you can reduce blue light exposure in the evening. These include:
-Wear glasses that block blue light (24, 25).
-Download an app such as f.lux to block blue light on your laptop or computer.
-Install an app that blocks blue light on your smartphone. These are available for iPhones and Android phones.
-Stop watching TV and turn off any bright lights 2 hours before heading to bed.
3. Don't Consume Caffeine Late in the Day
Caffeine can significantly worsen sleep quality, especially if large amounts are consumed in the late afternoon or evening.
4. Reduce Irregular or Long Daytime Naps
The effects of daytime naps depend on the individual. If you have trouble sleeping at night, stop napping or shorten your naps.
5. Try to Sleep and Wake at Consistent Times
Try to get into a regular sleep/wake cycle, especially on the weekends. If possible, try to wake up naturally at a similar time every day.
6. Take a Melatonin Supplement
A melatonin supplement is an easy way to improve sleep quality and fall asleep faster. Take 1–5 mg, 30–60 minutes before heading to bed.
7. Don't Drink Alcohol
Avoid drinking alcohol before bed, as it can reduce nighttime melatonin production and lead to disrupted sleep patterns.
8.Optimize Your Bedroom Environment
Try to optimize your bedroom environment by eliminating external light and noise and making it a generally relaxing environment.
9. Set Your Bedroom Temperature
Test different temperatures to find out which is most comfortable for you. Around 70°F/20°C seems comfortable for most people.
10. Don't Eat Late in the Evening
Consuming a large meal before bed can lead to poor sleep and hormone disruption. However, eating carbs a few hours before bed may help.
11. Relax and Clear Your Mind in the Evening
Relaxation techniques before bed can be useful, and have even been used to treat insomnia.
12. Take a Relaxing Bath or Shower
A warm bath, shower or foot bath before bed can help you relax and improve your sleep quality.
13. Rule Out a Sleep Disorder
There are many common conditions that can cause poor sleep, including sleep apnea. See a doctor if poor sleep is a consistent problem in your life.
14. Get a Comfortable Bed, Mattress and Pillow
Research shows that your bed, mattress and pillow can greatly impact sleep quality and joint or back pain. Try to buy a high-quality mattress and bedding every 5–8 years.
15. Exercise Regularly, But Not Before Bed
Regular exercise during daylight hours is one of the best ways to ensure a good night's sleep.
16. Don't Drink Any Liquids Before Bed
Reduce fluid intake in the late evening and try to use the bathroom right before bed.
