Obviously, good and quality sleep at night is just as essential as regular exercise coupled with healthy diets. According to various research studies, poor sleep poses a tremendously adverse effect on your brain function, hormones, performance, and overall health. In both adults and children, sleep deprivation could result in sudden weight gain and an increased risk of various health issues. Conversely, quality sleep will help you exercise better, eat less, and become healthier.
In the past few years, many individuals are backward in terms of the quality and quantity of sleep. In fact, many people have been used to getting poor sleep at regular intervals.
If you are looking at optimizing your health, then you need to incorporate a good night sleep is an essential part of your lifestyle. Are you tired of tossing and turning at night? Here are a few productive tips that will help you sleep better. With these few tips, you’ll also become more energetic and productive throughout the day.
1. Reduce Irregular or Long Daytime Naps
While experts have concluded that short power naps are beneficial to your health, longer or irregular napping during the day could significantly impact your sleep pattern adversely. Excessive daytime sleeping can confuse your internal clock. This implies that there is an excellent probability that you may struggle to sleep better at night.
While various studies are supporting the fact that 30 minutes daily naps could enhance your overall daytime activities, others suggest that longer naps can pose an adverse effect on your health as well as sleep quality. However, some research studies also reveal that people that are constantly engaging in regular naps during the day do not always experience poor sleep quality or disrupted sleep during the night.
However, if you are able to take daytime naps at regular intervals, there shouldn’t be any need to worry. You’ll definitely sleep better during the night.
2. Do Not Take Alcohol
Consuming some bottles of drinks during nighttime can affect your sleep as well as hormones negatively. Alcohol is widely known for its leading cause of symptom such as snoring, sleep apnea, disrupted sleep pattern, and so forth.
Alcohols play a significant role in the alteration of melatonin production, and this is a critical component of the circadian rhythm of the body. One study found that people who consume alcohols during night time tends to record a decreased level of natural night time elevation, especially in human growth hormone. And yes, this plays a significant role in the circadian rhythm as well as many other critical functions.
3.Optimize Your Bedroom Environment
Many individuals believe that the setup of your bedroom environment plays a role in getting a good night sleep. Some of these factors include noise, furniture arrangements, external lights, temperature, and so forth.
Numerous research studies have opined that external noises specifically from traffic could result in poor sleep leading to an eventual long term health issues.
In order to optimize your bedroom environment, you should ensure that the external noises are minimized to the minimum level while also getting rid of artificial lights, specifically from devices like alarm clocks. More so, ensure that your bedroom environment is quiet, clean, relaxing, and enjoyable.
4. Do Not Eat Late in the Evening
Eating at late night can negatively impact both your sleep quality and the natural release of some essential hormones associated with sleep. That said, the type, as well as the quality of your late-night snacks, plays a significant role in your sleep quality at night.
According to a study, people who consume a meal rich in carbs four hours before bedtime reported that they were able to fall asleep faster.
Interestingly, another study also affirmed that low-carb diets help to improve sleep quality. This implies that carbs aren’t always necessary specifically if you are already used to low carb diets. Consuming a large meal before bedtime could result in poor sleep as well as hormonal disruption. However, specific types of meals or snacks before bedtime works effectively.
5. Take a Relaxation Bath of Shower
Another popular way to sleep better is to take a relaxing bath or shower. Studies have found that a relaxing sleep could help improve overall sleep quality, specifically in older adults. In a study, it was discovered that people who take a hot bath about 90 minutes before bedtime records an improved sleep quality.
Alternatively, if you are not interested in taking a full night bath, you can simply bath your feet or dip them in hot water. This will help you relax and improve the quality of your sleep.
In conclusion, sleep plays a critical role in your overall health and well-being. If you are interested in optimal health and well-being, then better and quality sleep should be a top priority!