Sleeping properly at night is as important as a healthy diet and regular workout. It has been shown by research that inadequate sleep has got some negative effects on your exercise performance, brain function, and hormones. It might also lead to weight gain as well as increase the risk of ailments in individuals. On the contrary, proper sleep will allow you to exercise better, consume less, and be healthy. However, many individuals suffer from poor sleep at present. Here, we have presented some surefire tips which will help you to sleep better at night.
1. Never consume caffeine after sunset
It is a fact that caffeine has lots of benefits and approximately 90% of Americans are consuming it on a regular basis. One single dose helps us to concentrate on our daily activities while enhancing sports performance as well. However, in case you consume caffeine in the latter part of the day, it can stimulate your nervous system and might prevent your body from relaxing naturally at night.
According to a particular study, consuming caffeine at least 6 hours before going to bed can worsen the quality of your sleep significantly. In case it is difficult for you to avoid drinking coffee in the evening, make sure to go for decaffeinated coffee.
2. Abide by a sleep schedule
Do not set aside in excess of 8 hours for sleep. It is recommended for any healthy adult to sleep for at least 7 hours every day. Most of the individuals do not need more than 8 hours in bed for achieving this target. Make sure to go to sleep and wake up at the same time every single day. Restrict the difference in your slumber schedule to no more than one hour on weekends and weeknights. Being consistent will reinforce the sleep-wake cycle of your system. In case you do not fall asleep within approximately 20 minutes, make it a point to get up and perform something relaxing. It would be a good idea to go through a book or listen to some relaxing music. Retire to bed once you feel tired. Repeat as and when required.
3. Avoid drinking alcohol
Your sleep can be affected negatively by having a couple of drinks after sunset. Alcohol has the ability to cause the symptoms of snoring, sleep apnea, plus disrupted sleep patterns. It likewise changes the production of nighttime melatonin which has an important role to play when it comes to the circadian rhythm in your system. One more study revealed that the consumption of alcohol at night decreased the nighttime elevations in HGH (human growth hormone) which plays an important role in the circadian rhythm of your system as well.
4. Optimize the environment of your bedroom
According to many individuals, the environment of the bedroom along with its setup is an essential factor for getting proper sleep at night. These factors consist of noise, temperature, arrangement of the furniture, and external lights. It has been pointed out by lots of studies that external noise can disrupt our sleep and can result in long-term health conditions as well.
In one particular study, it was found that 50% of the participants experienced enhanced sleep quality once light and noise were diminished. For optimizing the environment of your bedroom, make sure to reduce external noise, artificial lighting from devices such as alarm clocks, and light. Make sure that your bedroom is a relaxing, quiet, enjoyable, and clean place.
5. Set the temperature of your bedroom
The quality of your slumber can be affected by your bedroom temperature significantly. It is a fact that during summer or in hot areas, it can be quite difficult to get proper sleep at night when the temperature is quite warm. According to one study, it was found that sleep quality can be affected by bedroom temperature more than external noise.
Other studies have revealed that increased bedroom temperature can minimize sleep quality while increasing wakefulness too. For most individuals, the temperature of approximately 70°F seems to be comfortable on most occasions although it will depend on the personal habits of the person.
6. Do not consume late in the evening
Both the quality of your slumber as well as the natural release of human growth hormone can be affected negatively by consuming late at night. That being said, the type and quality of your late-night snack can also play an important role. In one particular study, a high carb meal consumed 3 hours before bed help individuals to fall asleep quickly. Another study revealed that a low-carb diet has also the ability to improve sleep significantly indicating that carbs are not always necessary, particularly if you follow a low-carb diet.
7. Try to relax in the evening
It has been shown by studies that relaxation techniques prior to going to bed can enhance the quality of sleep to a great extent. In one particular study, it was demonstrated that a relaxing massage helped to improve the quality of slumber in individuals who were sick. Relaxation techniques include going through a book, listening to soothing music, deep breathing, visualization, and meditation. It is up to you to find out which method is going to work for you perfectly.
8. Exercise regularly, but not before going to bed
One of the most effective ways to improve your slumber as well as health happens to be exercise. It will be able to improve all aspects of sleep and can reduce the symptoms of insomnia. One study conducted on older adults figured out that exercise has the ability to reduce the amount of time it takes to fall asleep and also produces more sleep at night.
In individuals suffering from severe insomnia, workouts provided more benefits as compared to drugs. In fact, regular exercising helped to reduce the time to fall asleep by 60% and anxiety by 20% while increasing the total sleep time by 20%.
Despite the fact that daily exercise helps to improve sleep at night, performing workouts in the latter part of the day might result in sleep problems. This is because of the stimulatory effect of workouts which can increase alertness as well as hormones such as adrenaline and epinephrine. Nevertheless, some studies have revealed that there are no negative effects. Thus, it is evident that it clearly depends on the particular person.