One of the most important things in our lives is a good night's sleep!
According to Research, poor sleep can negatively affect your hormones, exercise and brain function.
It can also contribute to weight gain and increase the risk of heart disease as well as cancer.
These days, the quality and the quantity of sleep has decreased for most people around the world.
We must take action to improve the quality of our sleep now more than ever as it is negatively affecting our mental and physical health.
Here are 8 Proven Tips to Improve the Quality of Your Sleep!
1) Reduce Long/Irregular Day Time Naps
Taking long or irregular naps in the day time can negatively affect your sleep. It can confuse your body's natural time-keeping cycle also known as the circadian rhythm.
However, some studies show that people who take regular daytime naps don't experience poor sleep quality.
2) Don't Consume Caffeine After Lunch Time
Caffeine has many benefits and about 50% of the World's population enjoys these benefits.
A single dose of caffeine can enhance focus and energy.
However, when it is consumed later in the day, it can stimulate the nervous system and may stop your body from naturally relaxing at night.
Caffeine can stay in your blood for 6-8 hours therefore it is discouraged to consume caffeine after lunch.
3) Get Exposed to More Bright Light During The Day
Your body has a natural sleep-wake cycle called the circadian rhythm. It is controlled by a chemical called melatonin. Melatonin is produced by the brain in response to darkness and it tells your body when it is time to sleep.
When you increase your exposure to bright light during the day time, the melatonin is suppressed by your brain, and you feel less tired throughout the day. This results in you feeling more refreshed and spending more energy throughout the day.
This results in improved nightime sleep quality and duration.
4) Limit Exposure to Blue Light in the Evening
Blue Light is a high energy, short wavelength of light which is emitted from digital screens of computers, phones, tablets and TVs. Blue light suppresses melatonin in your brain and tricks your body into thinking that it is still day time.
This results in poor sleep quality at night.
If you really need to use your devices in the evening, invest in a pair of Screen Glasses which can block up to 90% of the blue light.
5) Adjust Your Bedroom Temperature
The temperature of your bedroom can also greatly affect your sleep.
As you have noticed, it is extremely uncomfortable to sleep in extremely hot or cold locations.
Set the temperature of your room to your preferred temperature, 22°C (71.6°F), works for most people.
6) Don't Eat Too Late at Night
Eating late at night may negatively affect both sleep quality and the natural release of melatonin.
7) Take a Relaxing Bath or Shower at Night
A warm bath, shower, or foot bath before bed can help you relax and improve your sleep quality.
8) Optimize Your Bedroom Environment
Suppress external noise and light to get a peaceful nights sleep. Invest in better quality mattress and pillow for optimal comfort.
The Key to Optimal Health - Sleep
All in all, if you are interested in optimal health, it is recommended that you must take extra care of your sleep and incorporate some of the tips provided above in your daily life.