How to have a good night’s rest
The lack of a good night’s sleep can negate any healthy practices you’ve adopted to stay healthy. Not getting a good night’s sleep can affect your hormones system, brain function and performance during exercise. And you tend to eat more — and gain unhealthy weight — when you’re sleep-deprived.
In addition, with the trend prevailing in the world today, getting enough rest is almost impossible. So, if you want to improve your health with quality sleep, here’s what you can do:
Make sure you don’t have a sleep disorder
If you really want to get proper rest at night, the first thing to do is make sure you don’t have any underlying sleep disorders. These disorders may include:
- Sleep apnea
- Movement disorder
- Circulatory rhythms (your body’s natural clock) are inconsistent
Check with your healthcare provider to rule out the possibility of a sleep disorder.
Stay away from Alcohol and Caffeine on Your Sleep Time
While caffeine is known for many favorable It is transmitted to the body, it is also known to stimulate the nervous system. This is because it can stay in the blood for up to 8 hours.
Coffee, when taken before bed, can decrease the quality of your sleep.
In the same vein, alcohol inhibits the production and secretion of melatonin – the body’s sleep hormone. It also disrupts your sleep patterns and worsens sleep disorders like apnea.
Therefore, if you must drink alcohol or coffee, do not do so from around 4 pm so that you do not disrupt your night’s sleep.
Exercise not only improves your overall health but also contributes to the quality of your sleep at night. It is even more effective than drugs in fighting insomnia. Regular exercise can reduce your time to sleep by up to 55% and increase your sleep time by more than 18%.
However, try not to do exercise around your bedtime. This is because exercise increases the production of hormones like adrenaline and epinephrine that keep your body awake and alert.
Yes, comfort also affects your sleep. When you sleep in an uncomfortable bed, you tend to experience back, shoulder and body pain, thus making rest uncomfortable.
Check and change bedding, mattress and pillow as soon as necessary. You don’t want to keep taking your medication to get a good night’s sleep when your solution lies in a simple change of pajamas.
Also, make sure that other environmental factors in and around your bedroom are optimal. Noise, excessive light, and extreme heat can interfere with your night’s rest. For a good night’s sleep, the temperature should not be lower or above 20ºC; Noise and light must be kept to a minimum.
Therefore, try to check and optimize these factors before you go to bed.
Enhance your exposure to light during the day
If your biological With a healthy rhythm, you won’t be far from quality sleep every night. One way to improve your circadian rhythm is to increase your exposure to bright light during the day. Exposure to bright daylight enhances your energy levels during the day, as well as the quality of your sleep at night.
Studies have shown that when you get up to 3 hours of bright light exposure during the day, your nighttime sleep is also increased by 3 hours. But if adequate exposure to natural daylight is not possible, you can use artificial light and electric bulbs.
Say no to blue light at night
When you are regularly exposed to blue light at night, your brain will be tricked into believing it is still daytime. As a result, your body reduces melatonin secretion and you may not get quality sleep at night.
So as soon as you get close to bedtime, reduce your exposure to blue light from phones and laptops. You can block rays by wearing obstruct light wear glasses, install blue-light blocking apps, and turn off the TV before bed.
There! If the quality of sleep you get is a top concern for you, practicing some or all of the tips above can help improve the quality of your sleep.