Regular exercise and diet are keys to a healthy life. But, people often oversee the importance of a good night’s sleep. Regular and timely sleep plays a significant role in keeping your hormones in check, improving physical and mental performance. Healthy sleep can promote effective metabolism that keeps your body weight in control. Besides, it helps your diet in control without increasing the risk of diseases.
Over centuries, people have understood the importance of good sleep, but in the past few decades, the quantity and quality of see have declined in most of the population across the world. People often get poor sleep and it severely affects their mental productivity, mood, and productivity throughout the day. If you are going through the same and looking for an effective way to improve your sleep, then this guide is for you.
Here are some well-researched methods that can help you improve the quality of sleep and attain a healthy lifestyle.
More bright light exposure during the day
The human body has its time managing mechanism, known as circadian rhythm. It has a great effect on your body, hormones, and brain. It helps you keep check on the time you need to stay awake and when to take a rest in the form of sleep. Increasing your exposure to bright light during the day helps you keep your circadian rhythm in check. It improves your daytime energy and reduced the time taken to fall asleep.
Reduce the use of blue light in the evening
Exposure to light during the day is advantageous. On the contrary, exposure to bright light during the nighttime has the opposite effect. The reason although for both the aspects remains the same, circadian rhythm. Exposure to bright light during night tricks your brain to think that it’s still daytime and makes it difficult to fall asleep. Reducing light exposure at night will make sure you fall asleep faster and attain a night of better sleep.
Avoid caffeine late in the day
Caffeine is used by millions of people all across the globe. Caffeine has multiple benefits including increased focus, energy, and stamina. These effects are best observed when used in the daytime. Although, when caffeine is consumed late in the day it stimulates your nervous system and may stop your body from working naturally and relaxing at night. Avoiding caffeine at night or late in the day.
Avoid daytime naps
Everything is perfect when followed within limits. Short power naps are powerful and effective to charge you up. On the contrary, long and irregular naps can negatively affect your sleep schedule. Sleeping in day time can create confusion in your internal clock. Research states that people who take short naps of 30 minutes or less are more productive throughout the day. While the ones who take longer naps find it difficult to sleep at night.
Stipulated sleep and wake schedule
The body’s circadian rhythm is aligned with day and night and works in a loop. You can be consistent with your sleep and wake-up times which in long run can improve your overall sleep quality. Studies state that irregular sleep patterns alter the circadian rhythm. Besides, it affects the melatonin levels which is responsible to give sleep signals to the brain. If you are struggling to get a good night’s sleep try to schedule your sleep and wake-up time.
Consumption of Melatonin supplements
Melatonin is a major sleep hormone that instructs your brain when you need to relax and head to bed. Melatonin supplements are popular sleeping aid that is often used to treat conditions like insomnia. It is the easiest way to fall asleep. Studies have shown that melatonin supplements are the best for faster sleep. Besides, it doesn’t have any withdrawal effects. The ideal dosage of melatonin is 1-5 mg per day 30-60 minutes before bed.
Other effective supplements
Other than melatonin supplements some other supplements induce better relaxation and sleep.
- Ginkgo Biloba: It is a natural herb that is known for its stress-reduction benefits. Besides, it also aids better sleep and relaxation. A daily dose of 250 mg per day 30-60 minutes before sleep is the average suggested dosage.
- Glycine: A few studies have proved that amino acids in glycine can help in promoting healthy sleep. 3 mg of glycine is enough for a single dose.
- Valerian root: Valerian root is found effective in inducing healthy sleep and better relaxation. 500mg of valerian root is enough to induce a good night’s sleep.
- Magnesium: It is one of the most crucial minerals responsible for numerous body reactions. It can help improve better relaxation and enhance the quality of sleep.
- L-Theanine: An effective amino acid with a wide range of benefits. It can improve relaxation and also help enhance sleep quality. The ideal dosage of L-Theanine is 100-200 mg before going to bed.
- Lavender: A powerful herb with relaxing and sedentary effects. It also has numerous health benefits. 80-160 mg of lavender with 24-46% linalool is enough to induce better sleep.
Avoid alcohol consumption
Drinks can create a negative impact on your sleep cycles and also alter the circadian rhythm. It is known to increase the symptoms of sleep apnea, snoring, and interrupted sleep patterns. Besides, alcohol consumption can affect melatonin production and also elevate the production of Human Growth Hormone which plays a significant role in circadian rhythm and other body functions.
Improve the ambiance of your bedroom
The bedroom environment severely affects your sleeping schedules. Creating an ambiance with lowlights can help you fall asleep faster. Besides, sleeping in a calm ambiance can prevent you from long-term health issues. To attain better sleep make sure your room has dim lights, no noise, and is clean and hygienic. All these can help you sleep faster.
Have early evening meals
Avoid eating high-carb meals just before sleep. As these can affect the natural secretion of melatonin and HGH. It further affects the normal sleep cycles and may cause difficulty in sleeping. Instead, having low-carb diets at least four hours before going to bed can help you get asleep faster and also help attain calm sleep.
A key to a good and healthy life is exercising regularly. It makes you active by releasing hormones like epinephrine and adrenaline and feeling fresh throughout the day. Although, never exercise before bed as this may create problems with your sleep cycles. Instead, exercise early in the morning as it will help you feel fresh and help you attain a composed sleep at night.
To sum up, sleep marks the most crucial aspect of our body that helps keep it healthy. A night of healthy sleep is key to a productive and enthusiastic lifestyle. Besides, it helps you keep your mind and body alert. Studies state that an average person must have a night sleep of at least 7-8 hours per night. The time is sufficient for the body to recover from the heavy chores carried throughout the day.