Every one of us wants a good nights’ sleep. We want the type of sleep that lets us sail immediately to dreamland and wake up the next day feeling refreshed and recharged to start a new day. After a long days’ work, all the stress, reports, task, and all that we have done in an entire day, the one thing that most of us look forward to is rest and good sleep. Here are the best tips to ensure good sleep.
Exercise During The Daytime
According to studies, regular exercise makes you sleep better at night and makes you feel less sleepy during the day. With regular exercise, it is also good for preventing any symptoms of sleep apnea and insomnia. It also helps you increase the amount of time spent having restorative and deep stages of sleep during night time.
The more times you spend doing healthy exercises, the powerful the sleep benefits will be. If you think you can’t do robust exercises, even light ones like walking for 10 minutes each day can already help in improving sleep quality.
Reducing Blue Light Exposure At Night
Exposure to the right amount of light during the daytime may be beneficial, but blue light exposure at night does the latter. According to research, this is because of its effect to the circadian rhythm, which tricks the brain to make it think that it is still daytime. Smartphones, desktops, and laptop emit much blue light and can cause a not so good sleep.
A great tip that you can do is not to watch TV a few hours before sleeping and turn off any type of bright light at least 2 hours before heading to sleep.
Be Smart About What You Eat And Drink
How you eat and your amount of food intake during the day is another factor that can affect your sleep, especially how much and what you eat a few hours before going to sleep.
Remember that you shouldn’t be eating big meals during the nighttime. Avoid eating rich, heavy foods at least 2 hours before heading to bed. Acidic and spicy food may cause heartburn and sudden stomach aches. Another thing you should do is limit your coffee intake when you are about to go to sleep. You should know that caffeine can cause at most 10 to 12 hours of sleeping problems.
Cut Off Long And Irregular Daytime Naps
Short naps are proven to be beneficial, but long and irregular ones are not. Long, irregular sleep during the daytime may confuse your internal clock. This would mean that you may experience struggles in sleeping at night.
To add, according to a study, the participants in the study finds that they become sleepier during the daytime when they take daytime naps. Another study notes that while taking at least 30 minutes and fewer naps during the day improves daytime brain performance, longer irregular ones harm your brain’s functionality.
Clear Your Head And Wind Down Thoughts
Depression, anxiety, residual worrying, anger, and stress can make it very hard for you to get a good night’s sleep. Try looking for relaxation techniques and know steps that can help you curb your worrying habits and manage your stress. You can try taking warm baths, listening to relaxing music, and even dimming the lights in order for you to set up a relaxed and peaceful ambiance for a good sleep.
As much as possible, don’t let yourself get to worked up and frustrated during the daytime because it can greatly affect how you can sleep at night. Settle on taking one task at a time to avoid overthinking as you go to sleep.
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How about you, do you have trouble sleeping? Tell us what you think about the tips and share with us your opinions in the comment section.