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How to Get a Good Night Sleep1. ExerciseGoing for a brisk daily walk won't just trim you down, it will also keep you up ...
30/05/2024

How to Get a Good Night Sleep

1. Exercise

Going for a brisk daily walk won't just trim you down, it will also keep you up less often at night. Exercise boosts the effect of natural sleep hormones such as melatonin. Just watch the timing of your workouts. Exercising too close to bedtime can be stimulating. Morning workouts that expose you to bright daylight will help the natural circadian rhythm.

2. Reserve bed for sleep and s*x

Don't use your bed as an office for answering phone calls, texting and responding to emails. Also avoid watching late-night TV there. The bed needs to be a stimulus for sleeping, not for wakefulness. Reserve your bed for sleep and s*x.

3. Keep it comfortable

Television and your smart pone aren't the only possible distractions in your bedroom. Ambience can affect your sleep quality too. Make sure your bedroom is as comfortable as possible. Ideally you want a quiet, dark, cool environment. All of these things promote sleep onset.

4. Start a sleep ritual

When you were a child and your mother read you a story and tucked you into bed every night, this comforting ritual helped lull you to sleep. Even in adulthood, a set of bedtime rituals can have a similar effect. Rituals help signal the body and mind that it's coming to be time for sleep. Drink a glass of warm milk. Take a bath. Or listen to calming music to unwind before bed.

5. Eat—but not too much

A grumbling stomach can be distracting enough to keep you awake, but so can an overly full belly. Avoid eating a big meal within two to three hours of bedtime. If you're hungry right before bed, eat a small healthy snack (such as an apple with a slice of cheese or a few whole-wheat crackers) to satisfy you until breakfast.

How to Sleep Better at Night1. Increase bright light exposure during the daySpending time in natural sunlight or bright ...
30/05/2024

How to Sleep Better at Night

1. Increase bright light exposure during the day
Spending time in natural sunlight or bright light during the day can helpTrusted Source keep your circadian rhythm healthy and, in turn, improve your daytime energy and nighttime sleep quality and duration.

The results of a small 2022 studyTrusted Source suggest that daytime bright light exposure can improve sleep quality and duration. For this reason, it’s a good idea to get daily sunlight exposure or, if that’s not possible for you, to invest in an artificial bright light device or bulbs.

An earlier 2017 studyTrusted Source of more than 100 office workers found that those who were exposed to a lot of light in the morning had less time to fall asleep at night, especially in winter. They also found better synchronization of the body’s internal clock and an improved quality of sleep.

2. Reduce blue light exposure in the evening

Nighttime light exposure can have the opposite effect from daytime exposure because it reduces your levels of some hormones — including melatonin, which helps you relax and get deep sleep.

Blue light, which electronic devices like smartphones and computers give off in large amounts, is the worst type in this regard.

There are several popular methods you can use to reduce nighttime blue light exposure. These include wearing glasses that block blue light and turning off the TV, other devices, and any bright lights 2 hours before bed.

3. Don’t consume caffeine late in the day

A single dose of caffeine can enhance focus, energy, and sports performance. However, the authors of a 2023 research review found that late caffeine consumption reduced total sleep time by 45 minutes and overall sleep efficiency by 7%.

This may be because caffeine may have a negative effectTrusted Source on REM sleep, though the research on daytime caffeine consumption and sleep isn’t conclusiveTrusted Source.

To be safe, it’s a good idea to avoid drinking caffeinated beverages at least 8 hours before bedtime. And if you’re taking a caffeine supplement, don’t take it within 13 hours of bedtime.

If you find yourself craving a cup of coffee in the late afternoon or evening, stick with decaffeinated coffee.

Sleep tips: 6 steps to better sleep1. Stick to a sleep scheduleSet aside no more than eight hours for sleep. The recomme...
30/05/2024

Sleep tips: 6 steps to better sleep

1. Stick to a sleep schedule

Set aside no more than eight hours for sleep. The recommended amount of sleep for a healthy adult is at least seven hours. Most people don't need more than eight hours in bed to be well rested.

Go to bed and get up at the same time every day, including weekends. Being consistent reinforces your body's sleep-wake cycle.

If you don't fall asleep within about 20 minutes of going to bed, leave your bedroom and do something relaxing. Read or listen to soothing music. Go back to bed when you're tired. Repeat as needed, but continue to maintain your sleep schedule and wake-up time.

2. Pay attention to what you eat and drink

Don't go to bed hungry or stuffed. In particular, avoid heavy or large meals within a couple of hours of bedtime. Discomfort might keep you up.

Ni****ne, caffeine and alcohol deserve caution, too. The stimulating effects of ni****ne and caffeine take hours to wear off and can interfere with sleep. And even though alcohol might make you feel sleepy at first, it can disrupt sleep later in the night.

3. Create a restful environment

Keep your room cool, dark and quiet. Exposure to light in the evenings might make it more challenging to fall asleep. Avoid prolonged use of light-emitting screens just before bedtime. Consider using room-darkening shades, earplugs, a fan or other devices to create an environment that suits your needs.

Doing calming activities before bedtime, such as taking a bath or using relaxation techniques, might promote better sleep.

4. Limit daytime naps

Long daytime naps can interfere with nighttime sleep. Limit naps to no more than one hour and avoid napping late in the day.

However, if you work nights, you might need to nap late in the day before work to help make up your sleep debt.

5. Include physical activity in your daily routine

Regular physical activity can promote better sleep. However, avoid being active too close to bedtime.

Spending time outside every day might be helpful, too.

6. Manage worries

Try to resolve your worries or concerns before bedtime. Jot down what's on your mind and then set it aside for tomorrow.

Stress management might help. Start with the basics, such as getting organized, setting priorities and delegating tasks. Meditation also can ease anxiety.

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