Your mental and physical health directly impacts your sleep quality. If you don’t get enough sleep, it can have a significant impact on your daytime energy, productivity and emotional balance as well as your weight. Many of us struggle to get the rest we need at night.
Although it may seem impossible to get a good night of sleep when you are awake at 3:00 a.m. every morning, you actually have a lot more control over your sleep quality than you realize. Your daily routine can often help you overcome sleep problems.
Bad lifestyle habits and daytime behaviors can lead to insomnia, poor mood, brain health, heart health, immunity system, creativity, vitality and weight. These tips will help you get better sleep at night, improve your health, and make you feel more positive about the day.
Stay in tune with your body’s natural sleeping-wake cycle
One of the best strategies to sleep better is to get in tune with your body’s natural sleeping-wake cycle or circadian rhythm. You will feel more awake and refreshed if your sleep-wake cycle is consistent, even if it changes by one hour.
Make sure you go to bed and wake up at the same time each day. This will help regulate your internal clock and improve your sleep quality. So that you don’t wake up every hour, choose a time when you feel tired. You should get enough sleep and not need an alarm to wake you up. You may require an alarm clock if you have a bedtime that is earlier than normal.
Don’t sleep in, even on weekends. More jetlag-like symptoms will result if your weekend and weekday sleep patterns differ. You can choose to take a daytime nap if you have to make up for your late night. This will allow you to repay your sleep debt while still maintaining your natural sleep-wake rhythm.
Avoid napping. If you are having trouble falling asleep, or staying asleep at night then napping may be a problem. You should limit your naps to between 15 and 20 minutes in the morning.
Get started in the morning with a healthy breakfast. Skipping breakfast can, on the contrary, slow down your blood sugar rhythms and lower your energy. It can also increase stress levels, which could disrupt your sleep.
Avoid after-dinner drowsiness. Get up and get moving. Do something mildly stimulating like washing dishes, calling a friend or getting dressed for the next day. You may find it difficult to fall asleep if you succumb to the drowsiness.
Limit your exposure to light
Light exposure can control melatonin, a hormone naturally found in the body that regulates your sleep-wake cycle. The light exposure to melatonin makes you more alert and sleepy. Your brain produces more melatonin in the dark, which can make you feel more tired. Modern life can change the rhythm of your circadian rhythm and alter your body’s production. Here are some ways to increase your exposure to sunlight:
During the day
Get out in the sun every morning. Take your morning coffee outside or have breakfast in a sunny window. You will feel more awake if you have the sun on your face.
Spend more daylight outside. Exercise outside or take your work breaks outdoors. Walk your dog outside during the day.
Allow as much natural light as possible into your home and workspace. Move your desk closer to the window.
Use a light therapy box if you need to simulate sunlight. It is especially useful for short winter days.
Avoid bright screens between 1-2 hours before bedtime. Blue light from your TV, phone, tablet or computer can be especially disruptive, try to not play any kind of games like casino online NetBet before going to sleep, this is crucial. The impact can be minimized by using smaller screens and light-altering software.
Late-night TV is unacceptable. The TV’s bright light can reduce melatonin and many programs are stimulating, rather than relaxing. Instead, listen to music and audio books.
Do not use backlit tablets
Make sure your room is dark when you go to bed. You can use heavy curtains to block out light or a mask to do the same. You might also consider covering electronics that emit light.
Turn off the lights if you have to get up in the middle of the night. Use a flashlight or a dimming nightlight to illuminate your way. This will help you fall asleep faster.