Optimize your sleep for a healthier lifestyle
A good night's sleep is just as important as regular physical activity and a healthy diet. Research shows that poor sleep has immediate negative effects on hormones, physical performance and brain function. It can also cause weight gain and increase the risk of disease in adults and children. In contrast, good sleep can help you eat less, exercise better, and be healthier overall. Over the past few decades, both the quality and duration of sleep have declined. In fact, many people have poor sleep on a regular basis. If you want to optimize your health or lose weight, getting a good night's sleep is one of the most important actions you can take. Here are 17 proven tips to help you sleep better.
Tip 1: Increase your brightness during the day
Your body has a natural internal clock called circadian rhythm. This rhythm affects your brain, body, and hormones, helping you stay awake and telling your body when it's time to sleep. Natural sunlight or bright light during the day promotes the health of your circadian rhythm. This improves energy during the day as well as the quality and duration of sleep at night. In people with insomnia, daylight brightness improved sleep quality and duration. A similar study in older adults showed that 2 hours of bright light per day increased sleep duration by 2 hours and sleep efficiency by 80%. Although most studies include people with severe sleep problems, daily light exposure will most likely help you, even if you have an average sleeper. Try to get daily exposure to sunlight, or if that's not possible, invest in an artificial light source.
Tip 2: Reduce your blue light exposure in the evening
Exposure to light during the day is beneficial, but exposure to light at night has the opposite effect. Again, this is due to the effect on your circadian rhythm, which makes your brain think it's still daytime. This reduces hormones like melatonin that help you relax and sleep deeply. Blue light, which is emitted in large quantities by electronic devices such as smartphones and computers, is particularly harmful in this regard. There are several popular methods to reduce your nighttime blue light exposure. These include wearing glasses that block blue light, downloading an app like f.lux to block blue light on your laptop or computer, installing an app that blocks blue light on your smartphone (available for iPhones and Android models) and watching television and turning off bright lights at least 2 hours before bedtime.
Tip 3: Avoid caffeinated drinks in the late afternoon and evening
Caffeine has numerous benefits and is consumed by 90% of the population. A single dose can increase concentration, energy and athletic performance. However, if you consume caffeine in the late afternoon or evening, it stimulates your nervous system and can prevent your body from naturally relaxing before bed. In one study, consuming caffeine up to 6 hours before bedtime significantly worsened sleep quality. Caffeine can remain elevated in the blood for 6-8 hours. Therefore, consuming large amounts of coffee after 3-4 p.m. is not recommended, especially if you are sensitive to caffeine or have trouble sleeping. If you feel like having a cup of coffee in the late afternoon or evening, it's best to choose decaffeinated coffee.
Tip 4: Avoid long or irregular naps during the day
Short power naps are beneficial, but sleeping long or irregularly during the day can affect your nighttime sleep. Sleeping during the day can throw off your body clock, so you may have trouble falling asleep at night. In one study, participants were even sleepier after napping during the day. Another study found that naps of 30 minutes or less can improve brain function during the day, while longer naps can reduce sleep quality. However, there are also studies that show that people who take regular naps during the day and sleep well do not have poor sleep quality or disturbed sleep at night. If you take regular daytime naps and sleep well, you have nothing to worry about. The effects of naps depend on the person.
Tip 5: Keep regular sleep and wake-up times
Your body follows a circadian rhythm that aligns with sunrise and sunset. Maintaining regular sleep and wake-up times can improve your sleep quality in the long term. One study found that participants with irregular sleep patterns who went to bed late on weekends reported poor sleep. Further studies have shown that irregular sleep patterns can affect your circadian rhythm and the levels of melatonin, which signals your brain to sleep. If you have trouble sleeping, try to get used to similar sleeping and waking times. After a few weeks, you may not even need an alarm clock anymore.
Tip 6: Take a melatonin supplement
Melatonin is an important sleep hormone that signals your brain when it's time to relax and go to bed. Melatonin supplements are an extremely popular sleep aid. They are often used to treat insomnia and can help you fall asleep faster. In one study, taking 2 mg of melatonin before bed improved sleep quality and energy the next day and helped people fall asleep faster. In another study, half of the participants fell asleep faster and there was a 15% improvement in sleep quality. No withdrawal effects were reported in either study. Melatonin is also useful when traveling and adjusting to a new time zone as it helps your circadian rhythm adjust. In some countries you need a prescription for melatonin, while in other countries it is available over the counter. Take about 1-5 mg of melatonin 30-60 minutes before bed. Start with a low dose to check your tolerance and slowly increase as needed. Since melatonin can affect brain chemistry, it is advisable to consult a doctor before taking it. Also speak to a doctor if you are thinking about using melatonin as a sleep aid for your child, as long-term use in children is not well researched.
Tip 7: Consider other supplements
There are several supplements that can promote relaxation and help you sleep. This includes:
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Ginkgo biloba: A natural plant with many benefits. It can support sleep, relaxation and stress reduction. However, the evidence is limited. Take 250 mg 30-60 minutes before bedtime.
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Glycine: Some studies show that taking 3 grams of glycine can improve sleep quality.
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Valerian root: Several studies suggest that valerian may help with falling asleep and improving sleep quality. Take 500 mg at bedtime.
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Magnesium: Magnesium is responsible for over 600 reactions in the body and can contribute to relaxation and improve sleep quality.
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L-Theanine: An amino acid that can improve relaxation and sleep. Take 100-200 mg at bedtime.
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Lavender: Lavender is a powerful plant with many health benefits. It can have a calming and relaxing effect that improves sleep. Take 80-160 mg of lavender, which contains 25-46% linalool.
Please note that you should only try these supplements one at a time. Although they are not miracle cures for sleep problems, they can be useful in combination with other natural sleep strategies.
Tip 8: Avoid alcohol
Drinking alcohol in the evening can negatively impact your sleep and hormones. Alcohol can cause or worsen symptoms of sleep apnea, snoring, and disrupted sleep patterns. It also influences the nighttime production of melatonin, which plays a key role in your body's circadian rhythm. Another study has shown that consuming alcohol in the evening reduces natural nighttime increases in human growth hormone (HGH), which plays a role in circadian rhythms and has many other important functions.
Tip 9: Create a relaxing bedtime routine
Establishing a bedtime routine can signal your body that it's time to wind down and prepare for sleep. Engage in calming activities such as reading a book, taking a warm bath, or relaxation techniques such as deep breathing or meditation. Avoid stimulating activities, screens, and bright lights before bed as they can affect your ability to relax and fall asleep.
Tip 10: Create a sleep-friendly environment
Your sleep environment plays an important role in the quality of your sleep. Make sure your bedroom is cool, quiet and dark. Use curtains, blinds, or a sleep mask to block out unwanted light. Use earplugs, a sound machine, or a fan to mask disturbing noises. Invest in a comfortable one mattress, Pillow and bedding that supports your sleeping position and preferences.
Tip 11: Exercise regularly
Regular physical activity can improve sleep quality. Aim for at least 30 minutes of moderate exercise most days of the week. However, avoid exercising right before bed as it can increase alertness and make it harder to fall asleep. Find an exercise routine that suits you and incorporate it into your daily schedule.
Tip 12: Stress management
Stress and anxiety can have a significant impact on your sleep. Develop effective stress management techniques such as mindfulness exercises, journaling, or relaxation exercises. If you find it difficult to manage stress on your own, consider seeking support from a therapist or counselor who can provide you with guidance and coping strategies.
Tip 13: Limit fluid intake before bed
Although it's important to stay adequately hydrated, consuming too much fluid close to bedtime can lead to late-night trips to the bathroom and disrupt sleep. Limit fluid intake in the evening, especially caffeinated and alcoholic drinks, which can also affect sleep quality. However, don't neglect hydration during the day to maintain overall health.
Tip 14: Avoid heavy meals before bed
Eating a large, heavy meal close to bedtime can cause discomfort and disrupt sleep. It's best to have your last meal or snack at least a few hours before bed. If you're hungry before bed, choose a light, nutritious snack that won't put a strain on your digestive system.
Tip 15: Create a comfortable sleeping environment
Invest in a supportive mattress and pillows that meet your comfort needs. A good mattress and suitable pillows can significantly improve the quality of your sleep. Choose a mattress and pillows that provide adequate support for your body and promote proper spinal alignment. Also consider factors like mattress firmness, pillow height, and material preferences to optimize your sleep environment.
Tip 16: Limit naps during the day
Short power naps can increase productivity and energy levels, but excessive napping or long daytime naps can interfere with nighttime sleep. If you find it difficult to fall asleep or stay asleep at night, avoid daytime naps or limit them to no more than 20-30 minutes early in the day.
Tip 17: Seek professional help if necessary
If you continue to have sleep problems despite implementing these tips, it may be a good idea to consult a medical professional or sleep specialist. They can assess your sleep patterns, identify possible underlying sleep disorders, and provide you with customized recommendations or treatments to improve your sleep quality.
Summary
By following these 17 proven tips, you can improve your sleep quality and enjoy a better night's sleep. Increase your brightness during the day, reduce blue light exposure in the evening, avoid caffeinated drinks in the late afternoon and evening, stick to regular sleep and wake times, take melatonin supplements as needed, and consider other relaxing supplements . Avoid alcohol before bed. By taking these measures, you can give your body and mind the rest they need to stay healthy and energetic. Invest in your sleep for a healthier lifestyle with Gorilla Healthy.
