Nine Simple Tips to Sleep Well at Night
Just like a healthy diet, healthy sleep is vital for the health and well being of our lives. Lack of sleep or sleep deprivation can lead to a huge discomfort.
Inadequate sleep can cause severe back pain, reduces the overall performance of the nervous system, disturbs personal and professional life. Well, not anymore. If you’re one of those who keeps turning and tossing in the bed while sleeping, we have some tips for you that will help you get better sleep.
Tips to get better sleep
Exposure to bright light
Exposure to sunlight during the right time of the day can be very beneficial to the circadian rhythms. Natural light affects the hormones, brain, body, etc. and will make you fall asleep and wake up at the right time. Anyone suffering from insomnia must try this.
- Improved energy during daytime
- Improved sleep quality and duration
Exposure to the sun for around 2 hours can increase the sleep efficiency up to 80%. If the approach is not feasible to you, then the artificial bright lightbox will also work.
Avoid blue light exposure
As mentioned, exposure to light is beneficial. However, you should expose at the appropriate time of the day. Exposing at the wrong time may alter the circadian rhythm, which will disturb the sleeping cycle further. Avoid blue light exposure during the night. Sources of blue light exposure are electronic gadgets like computers, smartphones.
Follow these tips:
- Wear blue light blocking glasses.
- Install apps like f.lux for blocking blue light in computers and phones.
- Avoid watching TV or bright light exposures for at least 2 hours before going to bed.
Practice Sleep Hygiene
You can practice sleep hygiene by avoiding following things in the evening:
- Caffeinated beverages
- Heavy and spicy meals (at least 3 hours before sleeping).
If you feel hungry, prefer eating light snacks, but if possible avoid eating 45 minutes before going to bed.