In a particular study, it was found that men who slept for less than five hours a night for straight seven days had drastically reduced levels of testosterone levels. Also, as per various studies, nearly one-third of the world’s population doesn’t feel like leaving bed in the morning, mainly due to lack of sleep at night. Lack of sleep can make you tired and cranky throughout the day and you may not feel as focused or productive as you should be. It shows drastic effects on your hormones, performance and thinking capabilities. A good night’s sleep is as crucial as your diet and exercise. There are certain unhealthy daytime habits and actions that may leave you twisting and turning at night.
Proven Tips to Sleep Better at Night
Some people might feel sleepy throughout the day and night and others may just keep changing their positions on their bed the whole night. Hence, the below-mentioned tips can surely help improve your sleep schedule and quality, giving you a more refreshing and energetic experience.
- Expose Yourself to Natural Sunlight: Our body has a natural time-keeping clock which is known as circadian rhythm. It reminds your body when to sleep and when to stay awake. When you go out in the sun, it tells your mind and the body to stay awake. And as soon the sun goes down, it informs us that it’s time to sleep. It has been found that sunlight exposure can reduce sleep time by 83%. Moreover, two hours of exposure to sunlight can enhance sleep efficiency by up to 80%.
- Do not consume caffeine in the evening or before sleeping: It is a well-known fact that caffeine can enhance the focus and the performance of a person significantly. However, if you consume caffeine late in the day, it will stimulate the nerves in the body and won’t let you fall asleep at night. Even if you consume caffeine-induced beverages 6 hours before sleeping, it will worsen your sleep quality. Caffeine stays in the body for 6-8 hours and hence, one should avoid intake of caffeine after 3 p.m. if the plan is to sleep by 11 p.m.
- Prolonged daytime naps: Short naps (20-30 minutes) during the afternoon are quite beneficial and powerful but sleeping for long hours can negatively impact your sleep. Daytime sleep can confuse your circadian rhythm and your body may not be able to adapt to these changes easily.
- Stick to the same sleep and wake-up time: Your circadian rhythm aligns itself with the daily sunrise and sunset. It tells your brain to go to rest at a particular time and activates it again at the same time the next morning. This creates a kind of pattern where you do not have to struggle to fall asleep.
- Adjust the environment of your bedroom: Keep the room cool, free from loud noises, external lights, etc. Your mattress should be cozy and comfortable.
- Don’t eat too late in the evening: When you eat late in the evening, the body’s digestive system must work for another 3-4 hours to digest the food properly. When the body is functioning, it will not let you sleep properly. Women are more vulnerable to food-related sleep disorders. It takes several hours for the body to move the food you eat from your stomach to the small intestine. It also causes heartburn and makes it harder for you to sleep.
- Relax and clear your mind before sleeping: Several relaxation techniques have been shown to improve sleep quality. Meditation, sitting in silence, body massage, listening to music, deep breathing, etc. improve sleep quality in people with insomnia issues.
- Take a relaxing bath: In many studies, it has been found that taking a hot bath 1 hour 30 minutes before sleeping helps get better sleep. However, those who do not want to go for a full hot bath may try bathing their feet in hot water for a good night’s sleep.
- Treat underlying health issues: If your health issues like a chronic disease or sleep apnea are causing trouble, make sure to get them treated to get a night of better sleep. As per a report, 24% of men and 9% of women have sleep apnea. Hence, you must consult a professional healthcare provider to get your condition checked.
- Get your body moving: As per science, your sleep quality can be greatly enhanced and improved when you exercise. In many people with extreme insomnia, physical activities showed better and more reliable results than some drugs. Exercise has been shown to reduce the time it takes to fall asleep by up to 55%. However, make sure not to exercise late during the day.
Your quality of sleep determines your overall health and getting less sleep may increase your risk of developing various chronic diseases such as heart issues, type 2 diabetes, etc. Hence, you as an individual should ensure that you are getting a good night’s sleep of more than 7-8 hours.
