Good and quality sleep is as important as other activities like quality diet and regular exercises. You will be amazed to know that even changing the sleeping routine can affect your daily life severely. Furthermore, poor sleep can also affect your hormones, attention, and brain function negatively.
Poor sleep can also increase your weight and can also increase the risk of getting ill in both adults and young. While on the other hand, good quality and uninterrupted sleep keeps your body healthy and even helps you to lose your weight.
There are various tips which you can use to sleep better without interruption at night.
Increase the bright light exposure
Yes, during day time you should increase the exposure to bright light. This will make your circadian rhythm more efficient. Bright light exposure also affects your brain, body and hormones positively.
In people who have insomnia, and can’t experience quality sleep at night, bright light exposure during day time can increase their sleep quality. According to a survey, it also reduces the time it took to fall asleep.
According to research, only two hours of daylight exposure can increase sleep by two hours.
Reduce Blue light
Reducing blue light or artificial light exposure can also positively affect your sleep cycle. When you have high exposure of blue light, your circadian cycle sends a signal that it’s still daytime. Therefore, you need to reduce your blue light before going to bed. You should also avoid the use of mobile and laptop screen. If you really want to use mobile devices in the bed, its better you decrease the blue light on the screen.
You can also wear glasses to reduce blue light exposure. Some applications on Smartphone or computer can reduce the blue light that screen emits. If you want to get quality and interrupted sleep at night, its recommended that you decrease the use of the screen and watching TV before going to bed.
Caffeine is healthy, and many researchers suggest it. According to a survey, more than 90% of people in the US consume caffeine. Caffeine usually enhances the sports performance, energy and focus also. However, if you consume caffeine just before going to bed, it can delay your sleep, and you will not get enough and quality sleep at night.
Researchers say that caffeine stays in the bloodstream for 6 hours. So, drinking a large amount of coffee after the evening is not recommended.
Reduce daytime naps
According to research, short and daytime naps are beneficial for health and keep you active for the whole day. However, irregular and long daytime naps can damage your routine and health.
When you sleep in the daytime, it can damage your circadian rhythm, and as a result, you may feel difficulty falling asleep at night.
Doctor suggests small daytime naps; they say that it can enhance the thinking power and brain perform a function faster. However, at the same time, naps longer than 30 minutes can damage your routine and can also ruin your sleep cycle.
Stick to a schedule
Sticking to a plan is really important. It helps you circadian cycle to pick your daily routine. When you stick to a schedule, or in other words, when you go to bed every day at the same time, you will awake more fresh and agile. However, if you don’t stick to a schedule, you may feel it hard to sleep. After the wake-up, you will not feel fresh and can’t perform your tasks attentively.
If you are suffering from sleeping problems, you should stick to a schedule. Try to go to bed and wake up at a similar time; half of your issue will be solved.
If you don’t feel any changes in your sleep after doing the above steps, then you can use medication. You can buy sleeping pills to increase sleep at night. Remember that you can suffer from sleep deprivation due to the other underlying health condition. If you are experiencing sleeping problems due to another disease, you should consult your doctor immediately.