When it comes to sleep, many of us don’t realize how important a good night’s sleep really is. But, in reality, it can be more important than exercising and a healthy diet. Poor sleep does much more than make you cranky. As research shows, it affects your hormones, brain function, physical performance, and aids in weight gain. If you want a better night’s sleep, then here are six things you should do.
Cut the blue light
Though most of us are on our phones before bed, your phone is doing more harm than good. Nighttime light exposure impacts your circadian rhythm, making your brain believe it’s daytime. When this happens, your brain reduces the production of melatonin, which is responsible for relaxing your body. If you’re going to use a device at night, block blue light. If you watch tv before bed, turn it off two hours before sleeping.
Stay away from liquids before bed
Many people have their sleep disrupted because they wake up to use the bathroom. Nocturia is an actual medical term for excessive urination during the night. And it really affects your sleep quality. Avoid drinking large amounts of liquid before bed. Yes, hydration is important So you can drink fluids, but 1-2 hours before going to sleep.
No late-night coffees
During the day, coffee can give you the boost you need; enhancing your energy and focus. But if you’re drinking coffee late in the day, this could negatively affect your sleep. Caffeine stays in your body for up to 8 hours. So, if you’re drinking coffee or any caffeinated drinks after 4 p.m., you need to stop.
Our bodies are in sync with nature. Meaning, our circadian rhythm is aligned with sunrise and sunset. It’s crucial you maintain a regular sleep cycle; waking up and going to bed at the same times each time. Though weekends may be your time to let loose, try to maintain your sleep cycle through the weekends as well.
Get the right mattress and pillow
Sometimes we get the best night’s sleep in a hotel. And that’s because the quality of their beds is usually quite good. A poor-quality bed does more than keep you up all night. The wrong bed can also increase lower back pain. So, it’s important to upgrade your bedding every 5-8 years. You don’t need to buy the best mattress brand to get good sleep, but you do need one which focuses on quality.
If you’re struggling with falling asleep at night, exercise could be a simple solution. To this day, exercise is one of the best ways to improve your sleep. Not only does it reduce symptoms of insomnia, but exercise also gets you a deep sleep. That being said, you shouldn’t exercise before bed. Exercising late at night can have the opposite effect of what you want.
When it comes to health, sleep is a major factor. If you want to improve your sleep, try out the tips above.