A good night’s sleep routine is similarly as significant as normal exercise and a sound eating regimen. Study shows that poor sleep has prompt negative impacts on your hormones, exercise practices, and brain functionality. It can likewise cause weight gain and more prone to chronic diseases in adults and kids. Interestingly, a good sleep regimen can assist you with mindful eating, exercise better, and be more beneficial to society. In the course of recent many years, both good sleep habits and their quantity has declined. Numerous individuals consistently get inadequate amounts of sleep.
So, here are 6 proof-based tips to sleep better at night.
Have more bright light exposure during the daytime
Natural sunlight promotes a healthy circadian rhythm. Not only has it improved your energy levels but also the quality and duration of your nighttime sleep.
As per studies, it was found that people having 2 hours of bright light exposure during the day helps in increasing their amount of sleep by 2 hours and efficiency by 80%. Isn’t it amazing?
Reduce the blue light exposure in evening
The blue light or bright light exposure at the nighttime creates an opposite effect on your sleep pattern. It reduces hormones like melatonin, which are responsible to help you with a relaxed and peaceful sleep.
And note the fact that huge amount of blue light exists in electronic devices like smartphones and computers which creates worst affects.
Don’t consume caffeine after evening
Caffeine has numerous benefits like a single cup of tea or coffee enhances your focus, energy, and exercise performance.
But consumption of caffeine late in the daytime disturbs your nervous system and mostly stops your body from naturally relaxing at night.
According to a study, consumption of caffeine up to 6 hours before bed significantly declines your sleep quality.
Introduce glow in the dark fleece blanket throw grey stars/moon in your bedroom
The high-quality and ultra-soft blanket made up of microfiber polyester is super soft, light, warm, and comfortable to use. After you receive the product, unfold the blanket to absorb the light in it. The night will be glowing and beautiful after that.
The feeling of being safe and warm around the helps you in a relaxing and calm sleep with sweet dreams, sure thing! It’s easy to wash, and preferred to use cold water.
This beautiful dark blanket will be your original and perfect gift to your loved ones on their birthday or Christmas.
Reduce long daytime naps
As we all know that short power naps are beneficial, whereas long or irregular napping during the daytime disturbs your sleep cycle. Sleeping in the daytime confuses your internal clock,
If you take regular daytime naps at a certain time and sleep well, you shouldn’t worry. The effects of napping depend on an individual basis.
Take some melatonin supplements
Melatonin is a vital sleep hormone that instructs your brain when it’s time to relax and sleep. Taking a melatonin supplement is a good way to solve the sleeping problem.
Doctors usually advise taking 2 mg of melatonin before bed to have improved sleep quality and enough energy the next day. Moreover, Melatonin is also useful while traveling and adjusting to a new time zone. It helps your body to keep the normal living clock.
But always discuss it with your doctor first, and then you may take 1–5 mg daily prior to 30–60 minutes before going to bed.
If you get any allergy to melatonin supplements, other alternatives can be Ginkgo biloba, i.e., a natural herb with many sleep-aiding benefits. You may also take 3 mg of Glycine that also helps in improving sleep quality. Magnesium, L-theanine, and Lavender are also a good choice for this purpose. Make sure that you only try one of these supplements at a time.
Along with all of the above-mentioned advices, remember that good nutrition and exercise, are the pillars of a sound sleep pattern.