Follow a sleep schedule Go to bed and get up at the same time every day, including weekends. Being constant reinforces the body's sleep-wake cycle. Read or listen to relaxing music. Research shows that poor sleep has immediate negative effects on hormones, exercise performance and brain function (1, 2, 3, 4,.
Conversely, sleeping well can help you eat less, exercise better, and be healthier (2, 8, 9,. Over the past few decades, both the quality and quantity of sleep have declined. In fact, many people regularly sleep poorly (11, 1). Here are 17 evidence-based tips for better sleep at night.
Your body has a natural timekeeping clock known as a circadian rhythm (13, 1). It affects the brain, body and hormones, helping you stay awake and telling your body when it's time to sleep (14, 1) Natural sunlight or bright daylight helps keep your circadian rhythm healthy. This improves energy during the day, as well as the quality and duration of nighttime sleep (16, 17, 1). In people with insomnia, exposure to bright light during the day improves sleep quality and duration.
It also reduced the time it took to fall asleep by 83% (1). A similar study in older adults found that 2 hours of exposure to bright light during the day increased the amount of sleep in 2 hours and sleep efficiency by 80% (20). Exposure to light during the day is beneficial, but exposure to night light has the opposite effect (21, 2). Again, this is due to its effect on the circadian rhythm, tricking the brain into thinking it's still daytime.
This reduces hormones such as melatonin, which help you relax and sleep soundly (23, 2). Blue light tricks your body into thinking it's daytime. There are several ways to reduce exposure to blue light at night. Caffeine has numerous benefits and is consumed by 90% of the U.S.
UU. Population (26, 27, 28, 29, 30). A single dose can improve concentration, energy and athletic performance (31, 32, 3.Caffeine consumption up to 6 hours before bedtime significantly worsened sleep quality in one study (3). Caffeine can stay elevated in the blood for 6 to 8 hours.
Therefore, drinking large quantities of coffee after 3—4 p.m. Not recommended, especially if you are sensitive to caffeine or have trouble sleeping (31, 3). Sleeping during the day can confuse your internal clock, which means you may struggle to sleep at night (36, 3.In fact, in one study, participants ended up sleeping more during the day after taking naps during the day (3). you take naps during the day and sleep well, you don't have to worry.
The effects of a nap depend on the person (39, 40, 4). Being consistent with your sleep and wakefulness can help long-term sleep quality (4). One study found that participants who had irregular sleep patterns and went to bed late on weekends reported poor sleep (4). irregular sleep patterns can alter circadian rhythm and melatonin levels, prompting the brain to sleep (43, 44, 4).
Melatonin is a key sleep hormone that tells the brain when it's time to relax and go to bed (4). Often used to treat insomnia, melatonin may be one of the easiest ways to fall asleep faster (47, 4) In one study, taking 2 mg of melatonin before bedtime improved sleep quality and energy the next day and helped people fall asleep faster. In another study, half of the group fell asleep faster and had a 15% improvement in sleep quality (48, 4). It also alters nighttime melatonin production, which plays a key role in the body's circadian rhythm (72, 73, 74, 7.Other studies reveal that increasing body and bedroom temperatures can lower sleep quality).
and increase wakefulness (82, 83, 84, 85, 86, 8.Around 70° F (20° C) seems to be a pleasant temperature for most people, although it depends on their preferences and habits. Test different temperatures to find out which is the most comfortable for you. Around 70°F (20°C) is best for most people. Eating late at night can negatively affect both sleep quality and natural release of HGH and melatonin (88, 89, 90, 91, 9) In one study, a high-carbohydrate meal eaten 4 hours before bedtime helped people fall asleep faster (9).
Studies indicate that they can help improve overall sleep quality and help people, especially older adults, fall asleep faster (99, 100, 101, 102, 10). Alternatively, if you don't want to take a full bath at night, simply bathing your feet in warm water can help you relax and improve sleep (102, 10). A common problem is sleep apnea, which causes irregular and interrupted breathing. People with this disorder stop breathing repeatedly while they sleep (104, 10).
This condition may be more common than you think. A review stated that 24% of men and 9% of women have sleep apnea (10). In addition to the relaxing environment, the quality of the bed can also affect sleep (109, 1). A study looked at the benefits of a new mattress for 28 days, revealing that it reduced back pain by 57%, shoulder pain by 60% and back stiffness by 59%.
It also improved sleep quality by 60% (11). Other studies show that new bedding can improve sleep. In addition, poor quality bedding can lead to increased low back pain (112, 11). The best mattress and bedding are extremely subjective.
If you are going to change your bedding, base your choice on your personal preferences (113, 114, 115, 116, 11). If you haven't changed your mattress or bedding for several years, this solution can be very quick, but possibly costly (11). It can improve all aspects of sleep and has been used to reduce symptoms of insomnia (118, 119, 120, 121, 12.For people with severe insomnia, exercise offered more benefits than most medications. Exercise reduced time to fall asleep by 55%, total nighttime wakefulness by 30%, and anxiety by 15%, while increasing total sleep time by 18% (12.However, some studies show no negative effects, so it clearly depends on the individual (124, 125, 12).
night. Affects sleep quality and energy during the day (127, 12) Try not to drink any liquids 1 or 2 hours before bedtime. A large review linked insufficient sleep to an 89% increase in the risk of obesity in children and 55% in adults (12). Other studies conclude that sleeping less than 7 to 8 hours a night increases the risk of developing heart disease and type 2 diabetes (130, 131, 13).
These 13 picks are some of the best king-size mattresses money can buy. We all have trouble sleeping from time to time, but when insomnia persists day after day, it can become a real problem. Beyond making us feel tired and moody, lack of sleep can have serious effects on our health, increasing our propensity for obesity, heart disease and type 2 diabetes. Taking a daily brisk walk will not only trim you, but will also keep you awake less often at night.
Exercise increases the effect of natural sleep hormones, such as melatonin. A study published in the journal Sleep found that postmenopausal women who exercised for about three and a half hours a week had an easier time falling asleep than women who exercised less frequently. Just watch the time of your workouts. Exercising too close to bedtime can be stimulating.
Morning workouts that expose you to daylight will help you with the natural circadian rhythm. Bills add up and your to-do list is a mile long. Daytime worries can surface at night. Activates fight or flight hormones that work against sleep.
Give yourself time to relax before going to sleep. Learning some form of the relaxation response can promote good sleep and can also reduce anxiety during the day. To relax, try deep breathing exercises. Inhale slowly and deeply, and then exhale.
Get helpful tips and guidance for everything from fighting inflammation to finding the best diets for weight loss, from exercises to strengthen your abdomen to advice on treating cataracts. PLUS, the latest news on medical breakthroughs and breakthroughs from Harvard Medical School experts. Most adults need 7 or more hours of good quality sleep on a regular schedule each night. Regular exercise helps you sleep better, as long as you don't do it too close to bedtime.
A Post-Workout Burst of Energy Can Keep You Awake. Try to finish any strenuous exercise 3 to 4 hours before going to sleep. Do you want to reduce your chances of needing to go to the bathroom during the night? Don't drink anything in the last 2 hours before bed. If you have to get up at night, it can be difficult to get back to sleep quickly.
Lower them at home 2 to 3 hours before bedtime. Lower light levels tell the brain to produce melatonin, the hormone that causes sleep. Set aside any work, delicate discussions, or complicated decisions 2 to 3 hours before bedtime. It takes time to turn off the noise of the day.
If you still have a lot of things on your mind, write them down and let yourself go at night. Then, about an hour before going to bed, read something relaxing, meditating, listening to quiet music, or taking a warm bath. In each category, you can find specific actions you can take to make it easier to fall asleep, stay asleep, and wake up well rested. Most importantly, you'll learn what you can do to sleep, what you need to achieve optimal health, safety, and well-being.
A study published in the British Medical Journal associated several hypnotic sleep aids, such as zolpidem (Ambien) and temazepam (Restoril), with a possible increased risk of death (although it could not confirm how much of the risk was related to these drugs). If you often have trouble sleeping, or if you often still feel tired after sleeping, talk to your doctor. However, some studies show that those who are used to taking naps during the day regularly do not experience poor sleep quality or sleep disorders at night. Whether you go to bed for the first time or after waking up in the middle of the night, you may find it difficult to fall asleep.
Your lower back may not hurt enough to wake you up, but mild pain can disrupt the deep, restorative stages of sleep. But remember that it's not all or nothing; you can start with small changes and move towards healthier sleep habits, also known as sleep hygiene. When you were a child and your mother read you a story and put you to bed every night, this comforting ritual helped you sleep. Daily sunlight or bright artificial light can improve the quality and duration of sleep, especially if you have severe sleep problems or insomnia.
As you may have experienced during the summer or in hot places, it can be very difficult to get a good night's sleep when it's too hot. Avoid alcohol before bedtime, as it can reduce nighttime melatonin production and cause alterations in sleep patterns. . .