Health doesn’t refer to a healthy diet and regular exercise only: it also includes a good night’s rest. Your sleep quality has a lot to do with your brain function, exercise performance, and the development of your hormones. Good sleep can help you exercise better, eat less, and generally become healthier. Poor sleep can affect your body negatively, encouraging weight gain and an increased risk of diseases. Studies have shown that many young and old people get fewer hours of sleep, with their sleep quality and quantity constantly declining. Here are some evidence-based sleep tips to help you sleep better at night.
Take in melatonin supplements
Sometimes, you might have your sleep routine on lockdown and still struggle with winding down when the day is over. This is where supplements come in. Some sleep experts advise investing in melatonin-based supplements, since melatonin is a key sleep hormone required to relax and head to bed.
Use CBD oil
One alternative to melatonin is CBD oil, which might help with relaxation and enhancement of sleep quality. Several online stores offer CBD oil for sale in strength and quantity. A typical example is the OTO CBD for sleep range, which focuses on helping you to re-balance the mind and sleep better.
Get into a routine
Having a sleep or rest routine isn’t only for babies and children; it is great for adults too. With a sleep routine, your body learns to fall asleep and wake up at specific times, and this natural body clock ensures you always enjoy high-quality sleep.
Be intentional about your sleep routine, and as much as possible, try to be rigid about going to bed simultaneously. Your sleep routine shouldn’t simply lie in bed, waiting for sleep to come. It must include a relaxation routine that reduces your tension and calms you into a peaceful state.
As part of your sleep routine, you need to wind down. Winding down looks different to different people. For some, it involves taking a warm bath; for others, it might include reading a book. Others prefer to fall asleep to the sound of soothing music. Find your zen and apply it every night to enable you to get into a relaxed zone.
Exposure to bright light
Everybody’s system operates with the circadian rhythm, a natural time-keeping clock your body works with. This inbuilt clock affects your body, hormones, and brain, working extra hard to help you stay awake or fall asleep depending on the time of day. To keep your circadian clock healthy and highly functional, you must ensure you spend ample time in natural sunlight or bright light during the day. Doing this improves your daytime energy and increases your nighttime sleep duration and overall sleep quality.
Avoid coffee late in the day
Coffee or drinks with caffeine offer our bodies loads of benefits, like enhancing energy, focus, and overall sports performance. While caffeine has a good side, it has downsides when consumed incorrectly.
Coffee or caffeine at night might stop your body from naturally relaxing, leaving you on edge and anxious throughout the night. This is because caffeine stimulates your nervous system and elevates your blood for up to 8 hours. Avoid all caffeine drinks after 3-4 pm to enjoy great sleep.
Reduce your daytime naps
If you are known to take lots of irregular naps within the day, that might be a major reason why you struggle with nighttime sleep. While short naps or power naps can be beneficial during work hours, too much of it can negatively affect your sleep. Work on shortening your naps during the day, or if you can stop them altogether.
You shouldn’t have your eye glued to any screen or technology an hour before bed. Blue light is known to suppress melatonin, our sleep hormone. To ensure sleep comes to you easily, opt for other activities, such as reading a book instead of scrolling on your phone or computer.
One act that prevents us from getting enough sleep is worrying about getting enough sleep. Instead of tossing and turning in bed, looking at the clock every ten minutes, it is best to rest in bed with positive thoughts, finding peaceful ways to wind down.
Create a cosy environment
It would be best to wind down in a warm and welcoming environment to get a good night. Your bedroom environment ensures you get a good night’s sleep. Some factors that affect your environment include external lights, temperature, noise, and furniture arrangement. Try to minimize all lights and eternal noise to make your bedroom more peaceful and enjoyable.