Sleep plays a vital role in good health and well-being throughout your life. Getting enough quality sleep at the right times can help protect your mental health, physical health, quality of life, and safety. The way you feel while you’re awake depends in part on what happens while you’re sleeping. During sleep, your body is working to support healthy brain function and maintain your physical health. In children and teens, sleep also helps support growth and development. A good night sleep is one of the most important thing you can do. Here is a list of top 5 ways to improve your sleep.
If you are having a tough time trying to sleep, it is very important to reduce (not completely eliminate) caffeine in your diet. If you find it hard to give it up entirely, try to stay away from caffeine within four to six hours of bedtime. In a study, consuming caffeine up to six hours before bed significantly worsened sleep quality. Caffeine can stay elevated in the blood for 6 to 8 hours. Therefore, drinking large amounts of coffee after 3 or 4 P.M. is not recommended, especially if you are caffeine sensitive or have trouble sleeping.
Caffeine can significantly worsen sleep quality, especially if large amounts are consumed in the late afternoon or evening.
Eat Light Dinner
A heavy meal before bed isn’t good for your sleep or your health. A high-carb meal eaten a few hours before bedtime may help you fall asleep faster and improve sleep quality. This is likely due to its effect on the hormone tryptophan, which can make you feel tired. In a study, a high-carb meal eaten 4 hours before bed helped people fall asleep faster. Remarkably, another study found out that a low-carb diet also improved sleep, indicating that carbs are not always necessary, especially if you are used to a low-carb diet.
Consuming a large meal before bed can lead to poor sleep and hormone disruption.
No Irregular Daytime Naps
Short ‘power naps’ have been proven beneficial, long or irregular napping during the day can negatively affect your sleep. Sleeping in the daytime can confuse your internal body clock, meaning you may struggle to sleep at night.
If you take regular daytime naps and sleep well, then it’s likely not an issue. As always, it depends on the individual. The effects of daytime naps depend on the individual. If you have trouble sleeping at night, stop napping or shorten your naps.
Comfortable Bedroom Setting
One of the most important factors of relaxation is your bedroom setting. If your bedroom feels uncomfortable, chances are you won’t be sleeping too well. Keep your room at a comfortable temperature, turn off your electronic devices to prevent distraction, and make sure your mattress is comfortable. You also want to make sure that your body is in prime condition before falling asleep. If you regularly wake up with a stiff neck or sore muscles, try muscle relaxation and breathing exercises. These can help you relieve physical tension and keep your body in a calm state.
Research shows that your bed, mattress, and pillow can greatly impact sleep quality and joint or back pain.
Alcohol alters your sleep patterns and the quality of your sleep. When the alcohol level in your body drops a few hours later, it wakes you up and causes agitation, making it difficult to sleep peacefully for the rest of the night. Alcohol is known to cause or increase the symptoms of sleep apnea, snoring, and disrupted sleep patterns.
Avoid drinking alcohol before bed, as it can reduce night-time melatonin production and lead to disrupted sleep patterns.
These were the top 5 ways to improve your sleep. Missed out on any other ways to help you sleep peacefully? If yes, share your thoughts in the comment section below.