A good night's sleep is as important as regular exercise and a healthy diet. It is essential for our physical and mental health, and can even help us to stay alert during the day. Unfortunately, many of us struggle to get enough sleep at night. In this article, we share 13 tips to help you sleep better at night.
Regular exercise helps you sleep better, as long as you don't do it too close to bedtime. Try to finish any strenuous exercise 3 to 4 hours before going to sleep. 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.
Then, about an hour before going to bed, read something relaxing, meditating, listening to quiet music, or taking a warm bath. Try to finish moderate to vigorous workouts at least three hours before bedtime. Relaxing, low-impact exercises, such as yoga or gentle stretching at night, can help promote sleep. 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. To prevent your devices from harming your sleep, we suggest that you switch them to night mode at night. Or better yet, don't use them 2-3 hours before bedtime.
If you watch TV before going to bed, lower the brightness and turn off the bright lights on your living room ceiling. Creating a relaxing environment helps you relax and better prepare for sleep. If you want to change to a healthier sleeping position, try sleeping on your back or side to see what feels best. If you're always sleepy or finding it difficult to get enough sleep at night, it might be time to see a doctor. Many people believe that the bedroom environment and its configuration are key factors in getting a good night's sleep. Following a Mediterranean-type diet rich in vegetables, fruits and healthy fats and limited amounts of red meat can help you fall asleep faster and stay asleep longer.
Let go of technology, set aside ideas about work and other responsibilities, and use this time to achieve some things for yourself and for sleep health. When there is little or no light, or the lights are dim, the body produces more melatonin and prepares for sleep. But if you experiment with the following tips, you can sleep better at night, improve your health, and improve the way you think and feel during the day. Early energy naps have less of an impact on nighttime sleep, but should ideally be avoided as you work to improve your nighttime sleep routine. 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.
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. Then, when it comes to sleeping at night, the brain is so used to seeking new stimuli that it becomes difficult to relax. Interestingly, one study found that a low-carb diet also improved sleep, indicating that carbohydrates may play an important role in getting enough restful sleep at night.
