Research shows that less amount of sleep has an immediate effect on your hormones, body performance, and brain function; also, both adults and children have a significant impact on weight gain and developing issues.
In contrast, good sleep can influence you to eat low foods, exercise better and healthier than less sleep.
Over the past few decades, both sleep environment and amount of sleep hours are decreasing. Many people usually get insufficient sleep.
If you need to manage your health or lose weight, getting a good night’s sleep is one of the most important stuff you can do.
By the way, in this article, there are few affiliate links included; if you are purchasing a product from that links, we both win.
1. Increase Bright Light (Sun) Exposure
Your body has an inbuilt time-keeping clock known as your circadian rhythm. It affects your brain, body, and hormones, supporting you stay awake and telling your body when it’s an opportunity for sleep.
Organic sunlight or bright light supports keeping your circadian rhythm healthy. This will provide more daytime energy and quality nighttime sleep with more duration.
In people with insomnia, organic sunlight or bright light developed their sleep quality and duration. It also decreased the moment it took to fall asleep by 83%. Related research in older adults found that 2 hours of a bright light display increased sleep quality by 2 hours and sleep performance by 80%.
While most research discovers people with complex sleep problems, daily organic sunlight or bright light exploration will most likely support it. If you even experience average sleep, that will help you too.
2. Decrease blue light appearance
Exposure to sunlight throughout the day is valuable, but blue light exposure has the opposite result.
Again, this is also regarding your circadian rhythm. It’s thinking your brain still in the daytime while you use blue light in the night time. This reduces hormones like Melatonin and supporting you to rest and get long sleep.
Blue light — which can see in electric devices like smartphones, PCs, and laptops, and this light issue in huge numbers so that it can be more serious.
There are many popular methods you can do to decrease nighttime blue light exposure. These include:
- Use glasses that prevent blue light.
- Download an app from Io such as f.lux to prevent blue light on your laptop or computer.
- Install an app that contains blue light on your phone. These are prepared for both iPhones and Android models.
- Prevent watching TV and turn off any bright lights two hours before heading to bed.
3. Don’t drink any liquids before bed
Nocturia is the medical term for unnecessary urination throughout the night. It affects your sleep quality and daytime energy. Drinking vast amounts of liquids before your bed can lead to similar symptoms, but more sensitive people have this impact.
Although hydration is essential for your health, it’s wise to reduce your liquids intake in the late evening.
Try not to absorb any fluids 1–2 hours before going to bed. It would support if you also did the bathroom right before bed, which may decrease your waking chances at night.
Decrease liquids intake in the late evening and decide to do the bathroom right before bed.
4. Don’t consume caffeine
Caffeine has numerous advantages and is consumed by 90% of the U.S. population. A single dose can improve focus, energy, and sports performance.
However, caffeine stimulates your nervous system when consumed late in the day and may stop your body from naturally resting at night.
Research shows caffeine up to 6 hours before bed significantly make worse for sleep quality.
Caffeine can wait elevated in your blood for 6–8 hours. Therefore, drinking high amounts of coffee after 3–4 p.m. is not recommended, particularly if you’re sensitive to caffeine or have trouble sleeping.
If you need a cup of coffee in the late afternoon or evening, stick with decaffeinated coffee.
5. Don’t drink alcohol
Having a couple of shots at night can negatively influence your sleep and hormones. Alcohol is the very famous influence that develops sleep apnea symptoms, snoring, and disrupted sleep patterns.
It also damages nighttime melatonin products, which plays a very important role in your circadian rhythm.
A different research found that alcohol usage at night decreased the natural nighttime elevations in human growth hormone, which performs a role in your circadian rhythm and has many other necessary functions.
6. Don’t eat late in the evening
Eating late at night may negatively impact both sleep quality and the natural relief of HGH and Melatonin. That said, the quality and variety of your late-night bite may play a role as well.
A high carb meal is eaten 4 hours before bed supported people to fall asleep faster in one study.
Interestingly, one research discovered that a low-carb diet also developed sleep, indicating that carbs aren’t always necessary, mainly if you’re used to a low-carb diet.
7. Decrease irregular daytime sleeps
While short sleep is beneficial, long or irregular napping throughout the day can negatively affect your sleep. Sleeping in the daytime can misunderstand your internal clock, indicating that you may try to sleep at bedtime.
In fact, in one of the research shows, participants ended up being sleepy throughout the day after taking daytime naps.
The other researchers show that while napping for 30 minutes or less can enhance daytime brain function, the longer you take naps will harm health and sleep quality.
However, some studies demonstrate that the person who can handle daily daytime naps don’t experience lower sleep quality or disrupted sleep at night. If you take daily daytime naps and no problem with sleep, you shouldn’t worry. The results of napping depend on the individual.
8. Try to sleep and wake at consistent intervals
Your body’s circadian rhythm roles on a set loop, aligning itself with sunrise and sunset. Being consistent with your sleep and waking events can serve long-term sleep quality.
One research noted that members who had irregular sleeping regularly and went to bed late on the weekends reported terrible sleep experience.
Other studies have shown that irregular sleep can damage your circadian rhythm and melatonin levels, which signals your brain to sleep. If you struggle with sleep, try to wake up and go to bed on similar terms. After several weeks, you may not even want an alarm.
9. Optimize your bedroom setting
Many people think that the bedroom environment and its setup are very important factors in getting a good night’s sleep. Some of the examples are
- External lights
- Furniture arrangement
Numerous researches point out that outside noise can gain from traffic or horn, can cause insufficient sleep and long-term health problems.
The research is found that around 50% of sleep quality has improved when noise and light diminished in women’s bedroom.
To optimize your bedroom environment, attempt to reduce external noise, light, and artificial lights from gadgets like alarm clocks. Make sure your room is a quiet, relaxing, fresh, and pleasant place.
Body and bedroom temperature can also influence your sleep quality. As you may have experience with summer or in hot locations, it can be tough to get a great night’s sleep when it’s too hot.
One research found that bedroom temperature affected sleep quality more than external noise, and other studies found that misunderstanding body and bedroom temperature can decrease sleep quality and improve wakefulness.
Around 70°F (20°C) appears to be a comfortable temperature for most people, although it depends on your preferences and habits.
10. Get a luxurious bed, mattress, and pillow
Some people wonder why they usually sleep better in a hotel. Apart from the relaxing environment, the bed environment can also affect sleep.
One study showed the advantages of a new mattress for 28 days, revealing that it decreased back pain by 57%, shoulder pain by 60%, and back stiffness by 59%. It also developed sleep quality by 60%.
Additional studies point out that a new bed can improve sleep. Additionally, bad bedding experience can lead to developed lower back pain.
The best beds and mattress can differ from person to person. It’s recommended that you update your bedding at least every 5–8 years.
If you haven’t renewed your mattress or bedding for few years, this can be a very quick solution but can be expensive.
11. Consider a melatonin supplement
Melatonin is an essential sleep hormone that tells your brain when it’s an opportunity to relax and go to bed. Melatonin supplements are a prevalent sleep aid. Often applied to treat insomnia, and Melatonin may be one of the easiest ways to fall asleep faster.
One research shows that taking 2mg of Melatonin before bed developed sleep quality and daytime energy and supported people falling asleep faster. In a different research show, half of the participants fell asleep faster than before and had a 15% growth in sleep quality.
Additionally, no more results were reported in either of the above studies.
Melatonin is also necessary when travelling and preparing to a new opportunity zone, as it supports your body’s circadian rhythm to turn to normal.
Use Melatonin around 1–5 mg 30–60 minutes before bedtime.
Begin with a low dose to evaluate your tolerance and then develop it slowly as required. Since Melatonin may change brain chemistry, we advised you to contact a healthcare provider before treatment.
You should also communicate with them if you’re thinking about using Melatonin as a sleep aid for your child, as long-term treatment of this supplement in children has not been well studied.
12. Consider other supplements
Various supplements can help your sleep; these are our best solution for you:
Valerian root: Studies show that valerian helps us to fall asleep and improve our sleep quality. Get 500mg before bed.
We recommended using NOW valerian root; you can easily purchase it from amazon.
Magnesium: Magnesium is responsible for over 600 responses in your body, and it can also develop relaxation and enhance and sleep quality.
We recommended using SUNDOWN magnesium, and you can easily purchase it from amazon.
Ginkgo biloba: A natural herb with many advantages that will support sleep, build peace and reduce stress, but the evidence is limited. Get 250 mg 30–60 minutes before bed.
We recommended using SUNDOWN Ginkgo biloba, and you can easily purchase it from amazon.
Glycine: A few research show that taking 3 grams of the amino acid glycine can develop sleep quality.
We recommended using Pure Glycine, and you can easily purchase it from amazon.
L-theanine: An amino acid, L-theanine, can develop relaxation and sleep. Get 100–200 mg before bed.
We recommended using Pure L-theanine; you can easily purchase it from amazon.
Lavender: A powerful herb with many health profits that induces a calming and sedentary impact on developing sleep. Get 80–160 mg including 25–46% linalool.
We recommended using Gya labs, Lavender, and you can easily purchase them from amazon.
Make sure to only try these additions one at the moment. While they’re not a magical bullet for sleep problems, they can be valuable when combined with other natural sleeping strategies.
13. Relax and open your mind
Many people have a pre-sleep routine that supports their relaxation.
Relaxation techniques before bedtime have been shown to develop sleep quality, and they use different standard techniques applied to treat insomnia.
In one research, a relaxing massage developed sleep quality in ill people.
Some of the strategies are
- listening to relaxing music
- Taking a hot bath
- Reading a book
- Deep breathing
Try out different methods and discover what works best for you.
14. Get a relaxing bath
A relaxing bath is another popular way to sleep better. Studies indicate that they can develop overall sleep quality and support people — especially older adults — to fall asleep faster.
In one research, taking a hot bath 90 minutes before bed developed sleep quality and improved people’s deeper sleep.
Alternatively, if you don’t need to get a full bath at night, simply bathing your feet in hot water can support you relax and enhance sleep.
15. Exercise daily
Exercise is one of the most considerable science-backed ways to develop your sleep and health.
It can enhance all perspectives of sleep and has been applied to reduce signs of insomnia.
In people with critical insomnia, exercise offered more advantages than most drugs. Activity reduced opportunity to fall asleep by 55%, total night wakefulness by 30%, and anxiety by 15% while increasing the entire sleep period by 18%.
Although daily exercise is vital for a good night’s sleep, performing it too late in the day may create sleep problems. This is due to exercise’s stimulatory result, which develops alertness and hormones like epinephrine and adrenaline.
However, some studies show no adverse results, so it depends on the individual.
16. Rule out a sleep disorder
An underlying health situation may be the foundation of your sleep difficulties. One common problem is sleep apnea, which causes inconsistent and interrupted breathing. People with this disorder stop repeatedly breathing while sleeping.
This condition may be more usual than you believe. One study shows that 24% of men and 9% of women have sleep apnea. Other general medically diagnosed problems include sleep movement disorders and circadian rhythm sleep/wake disorders, common in shift workers.
If you’ve struggled with sleep so many time, it may be wise to consult your healthcare provider.
Sleep plays a crucial part in your health. Studies show insufficient sleep to an enhanced danger of obesity by 89% in children and 55% in adults. Other researchers found that getting less than 7–8 hours per night raises your risk of growing heart disease and type 2 diabetes.
*If you have already in good health and well-being, it’s recommended that you do not need any of the tips above we discuss.