Struggling To Sleep? These Tips To Sleep Better Solve Your Sleeping Issues
Maintaining a healthy sleeping routine is a big part of a healthy life. In fact, many scientists and physiotherapists are rightly suggesting that it’s just as important as regular exercise and a healthy diet. Poor sleep has immediate negative effects on your hormones, exercise performance and brain function. Read this to find out more about the best tips to sleep better!
In contract, having a good night’s sleep can help you lose weight, boost work performance and increase your immune system. The amount of sleep you need varies depending on your age and lifestyle, but typically the average adult should aim for 8 hours of sleep per night.
If you’re falling below that figure, then it’s important to re-evaluate your needs. Together, let’s explore how these simple, effective tips to sleep better.
1. Increase Bright Light Exposure During The Day
Your body has a natural time-keeping clock known as your circadian rhythm. It 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 helps keep your circadian rhythm healthy. This improves daytime energy, as well as nighttime sleep quality and duration.
In terms of practical advice, if you want to maintain healthy master clock timing, then make sure to increase the amount of light exposure you get during the day. Most indoor environments simply aren’t bright enough to do the job well. Get outside, open your blinds and try to soak up as much light as possible.
2. Reduce Blue Light Exposure In The Evening
In contrast with the first point, light exposure during night has the opposite effect. Again, this is due to its impact on your circadian rhythm, tricking your brain into thinking it is still daytime. Blue light exposure reduces hormones like melatonin, which help you relax and get deep sleep.
Blue light is the worst in this regard. It is emitted in large amounts from electronic devices like smartphones and computers. To block blue light, we recommend some of these effective tips to help you sleep better;
- Wear glasses that block blue light
- You can download apps to block off the blue light on your laptop or computer
- There are also apps on your smart phone to block blue light
- Stop watching TV and turn off any bright lights 2 hours before heading to bed.
3. Don’t Consume Caffeine Late In The Day
Look, we’re not telling you to completely stop drinking you daily coffee(s). Be smart about when you drink caffeine. Believe it or not, caffeine has been shown to have many health benefits and is consumed by a large portion of the population.
In one study, consuming caffeine up to six hours before bed significantly worsened sleep quality. Caffeine can stay elevated in the blood for 6–8 hours. Therefore, drinking large amounts of coffee after 3–4 p.m. is not recommended, especially if you are caffeine sensitive or have trouble sleeping.
4. Reduce Irregular Or Long Daytime Naps
While short “power naps” have been proven beneficial, long or irregular napping during the day can negatively affect your sleep. Sleeping in the daytime can confuse your internal body clock, meaning you may struggle to sleep at night.
A new study has found that taking long naps isn’t quite the health-helper we thought it was. In fact, if you’re napping for too long, you could actually be doing some serious damage to your health. Our advice? Skip the naps and focus on getting good, quality sleep during the night.
5. Take A Melatonin Supplement
Melatonin is a hormone made by the pineal gland, a small gland in the brain. Melatonin helps control your sleep and wake cycles. Very small amounts of it are found in foods such as meats, grains, fruits, and vegetables. You can also buy it as a supplement.
A melatonin supplement is an extremely popular aid to fall asleep faster and improve sleep quality. Often used to treat insomnia, it may be one of the easiest ways to fall asleep faster and improve your overall quality of sleep throughout the night.
6. Don’t Drink Alcohol
“You said what?!” Yes, it’s true. Believe it or not, having a few drinks each night can actually have a negative effect on the hormones that aid your sleep. Alcohol is known to cause or increase the symptoms of sleep apnoea, snoring and disrupted sleep patterns.
This is one of the tips to sleep better that people often struggle with. Trust us; if you skip the booze, you’ll find you experience a deeper, more peaceful and relaxing sleep.
7. Set Your Bedroom Temperature
Body and bedroom temperature can also profoundly impact sleep quality. As you may have experienced during the summer or when on vacation, it can be very hard to get a good night’s sleep when it’s too warm.
When analysed, one study found that bedroom temperature affected sleep quality even more than external noise. Heed the warning and make sure your bedroom has the proper ventilation and temperature needed to get a good night’s sleep.
In the winter, this could mean using thicker blankets or duvets. In the summer, buy a fan or set your central air to a temperature that’s optimal for your sleeping habits.
Remember, make sure you aim for 8 hours of quality sleep per night. we hope that these tips to sleep better have helped. For more information on how sleep can impact your overall health, or to book an appointment with one of our highly-qualified physiotherapists, contact us on (03) 9470 1010. And check out our Northern Spinal & Sports Injury Clinics in Reservoir and Melbourne CBD.