Getting a good night's sleep is essential for your overall health and wellbeing. But why is it that sleep is better at night? In this article, we'll explore the science behind why sleep is better at night and how you can improve your sleep quality. The body's circadian rhythm, or internal clock, is closely linked to the environment. Natural sunlight or bright daylight helps keep your circadian rhythm healthy, which in turn improves energy during the day and the quality and duration of nighttime sleep (16, 17, 1).
Regular exercise also helps you sleep better at night and feel less sleepy during the day. Exercise can improve symptoms of insomnia and sleep apnea, as well as increase the amount of time spent in deep, restorative stages of sleep. If you're always feeling tired or struggling to get enough sleep at night, it might be time to see a doctor. Waking up every day feeling tired is a sign that you're not getting the rest you need.
To ensure a good night's rest, try not to exercise too close to bedtime as this can interfere with sleep. Daily sunlight or bright artificial light can also improve the quality and duration of sleep, especially if you have severe sleep problems or insomnia (43, 44, 4). Relaxation techniques before bedtime have been shown to improve sleep quality and are another common technique used to treat insomnia (95, 96, 9). Older people tend to go to bed earlier and get up earlier than when they were younger.
If you're looking for some sounds that are specially designed to soothe, check out Headspace's sleep music and sleepwalking. Additionally, studies have shown that yoga can reduce stress and improve sleep (12). Synchronizing the body's natural sleep-wake cycle, or circadian rhythm, is one of the most important strategies for better sleep. Sleeping during the day can confuse your internal clock, which means you may struggle to sleep at night (36, 3).
To ensure a good night's rest, it's important to adopt good sleep habits such as improving your sleep environment and following a regular schedule. Lack of sleep can cause the body to release cortisol, a stress hormone that makes the heart work harder. According to a study by the AAA Foundation for Road Safety, you're twice as likely to be in a car accident when you drive six to seven hours of sleep compared to if you get a full eight hours of sleep.