Some important Tips to improve sleep

Tips to improve sleep

A good night’s sleep is as equally important as regular exercise and a healthy diet.

Research shows that poor sleep has immediate negative effects on your hormones, exercise performance, and brain function  It can also cause weight gain and increase disease risk in both adults and children  In contrast, good sleep can help you eat less, exercise better, and be healthier 

1. Increase exposure to sun light

Your body has a natural time-keeping clock known as your circadian rhythm. It affects your brain, body, and hormones, helping you stay awake and telling your body when it’s time to sleep. Natural sunlight or bright light during the day helps keep your circadian rhythm healthy. This improves daytime energy, as well as nighttime sleep quality and duration. In people with insomnia, daytime bright light exposure improved sleep quality and duration. It also reduced the time it took to fall asleep by 83% 

2. Reduce exposure to blue light

Exposure to light during the day is beneficial, but nighttime light exposure has the opposite effect. Again, this is due to its effect on your circadian rhythm, tricking your brain into thinking it’s still daytime. This reduces hormones like melatonin, which help you relax and get deep sleep. Blue light — which electronic devices like smartphones and computers emit in large amounts — is the worst in this regard.

3. Don't take caffeine in night 

A single dose can enhance focus, energy, and sports performance. However, when consumed late in the day, caffeine stimulates your nervous system and may stop your body from naturally relaxing at night. In one study, consuming caffeine up to 6 hours before bed significantly worsened sleep quality. Caffeine can stay elevated in your blood for 6–8 hours. with decaffeinated coffee.

4. Change irregular sleep patterns

Sleeping in the daytime can confuse your internal clock, meaning that you may struggle to sleep at night. In fact, in one study, participants ended up being sleepier during the day after taking daytime naps. Another study noted that while napping for 30 minutes or less can enhance daytime brain function, longer naps can harm health and sleep quality  

5. Make a consistent sleeping timetable

Your body’s circadian rhythm functions on a set loop, aligning itself with sunrise and sunset. Being consistent with your sleep and waking times can aid long-term sleep quality. One study noted that participants who had irregular sleeping patterns and went to bed late on the weekends reported poor sleep

6. Try some supplements

Melatonin is a key sleep hormone that tells your brain when it’s time to relax and head to bed. Melatonin supplements are an extremely popular sleep aid. Often used to treat insomnia, melatonin may be one of the easiest ways to fall asleep faster. In one study, taking 2 mg of melatonin before bed improved sleep quality and energy the next day and helped people fall asleep faster.

You should take these supplements with doctors recommendation only.

8. Avoid Alcohol

Having a couple of drinks at night can negatively affect your sleep and hormones.

Alcohol is known to cause or increase the symptoms of sleep apnea, snoring, and disrupted sleep patterns. It also alters nighttime melatonin production, which plays a key role in your body’s circadian rhythm