A good night’s sleep is as important as the food you eat and the air you breathe. Yet many of us try to sabotage the activity for extra work and entertainment. There is multiple research that suggests that poor quality of sleep might have ruinous effects on hormones, brain function, and overall well-being. Sleep deprivation is thus considered a silent killer as it weakens the immune system and disrupts the cycle of the body.
So how can you get better sleep at night? Here are five proven tips you could incorporate for deep and rejuvenating sleep tonight.
1. Improve bright light exposure during the day
Our body is an amazing entity that works on its natural rhythm also known as the circadian rhythm. The daytime exposure to sunlight or any artificial bright light could help in maintaining the rhythm thus improving energy and the quality of sleep at night. Research cites that people with insomnia showed improvement in sleep when exposed to daylight. Make sure to get your dose of light every day to pump you up through the day and help in getting better and more efficient sleep.
2. Decrease your caffeine intake
Caffeine is known as a gentleman's drug and sure acts as a stimulant. Most of the population consumes caffeine in multiple forms to keep up their energy while at work. But this does have a detrimental effect on sleep duration and quality. If you have consumed caffeine in the later part of the day, it will stimulate the entire nervous system making it hard to relax at night. Always opt for a decaffeinated coffee in the evening if you are craving one and reduce the number of cups you consume in a day.
3. Reduce naps in the daytime
Naps in general are considered a boost for brain functioning and health. The trick is to take short ones. Long naps could indeed have a detrimental effect on sleep rather than help. Your internal clock could get confused and could disrupt the quality of your sleep at night. Make sure to take naps if at all for just 30 minutes or so and get the hearty sleep that you deserve at night.
4. Maintain a sleep-wake routine
Our body works best with a set routine. If you maintain your sleep-wake cycle at a particular time, the internal clock would get adjusted making it easy for you to fall asleep faster. Sleep quality improves if you have consistent sleeping and waking cycles. As simple as sleeping and waking up at the same time every day could positively impact the duration and quality of your sleep.
5. Regulate your bedroom environment
Your sleeping environment plays a huge role in your sleep quality. Be sure to keep the lights, blankets, temperature everything on an optimised level so that your sleep will not suffer. Having blinds that block any light at night could help improve the quality of sleep. Studies have also reported that a weighted blanket could do the trick too. Any external noise or light could just be eliminated so that the sleep is natural and not disturbed.