DO you struggle to get a good nights sleep? try this to get a better nights sleep
1. Reduce blue light exposure in the evening
Exposure to light during the day is beneficial, but nigh time 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.
Wear glasses that block blue light
Download an app to block blue light on your laptop or computer.
turn on the blue light filter on your phone if it doesn't have one Install an app that blocks blue light on your smartphone. These are available for both iPhones and Android models.
Stop watching TV and turn off any bright lights 2 hours before heading to bed.
2. Don’t consume caffeine late in the day
Caffeine has numerous benefits and is consumed by 90% of the U.S. population .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. Therefore, drinking large amounts of coffee after 3–4 p.m. is not recommended, especially if you’re sensitive to caffeine or have trouble sleeping.
3.Try to sleep and wake at consistent times
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.
Other studies have highlighted that irregular sleep patterns can alter your circadian rhythm and levels of melatonin, which signal your brain to sleep.
If you struggle with sleep, try to get in the habit of waking up and going to bed at similar times. After several weeks, you may not even need an alarm.
4.Don’t drink 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 night time melatonin production, which plays a key role in your body’s circadian rhythm.
Another study found that alcohol consumption at night decreased the natural night time elevations in human growth hormone (HGH), which plays a role in your circadian rhythm and has many other key functions.
5. Take a relaxing bath or shower
A relaxing bath or shower is another popular way to sleep better.
Studies indicate that they can help improve overall sleep quality and help people — especially older adults — fall asleep faster.
In one study, taking a hot bath 90 minutes before bed improved sleep quality and helped people get more deep sleep.
I hope these tips help you get a better night sleep
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