Sleep is an activity that must be done at night to restore stamina for optimal activities during the day. However, not everyone can sleep soundly at night.
To get a good night’s sleep, there are various ways you can take it, starting from consuming drinks that help you sleep soundly or doing certain activities.
Reporting from Healthline, here are some tricks you can try to sleep better!
Sunbathing more often in the morning
Illustration/Photo: Unsplash/Amy Humphries
Your body has a natural clock known as the circadian rhythm. This natural clock influences your brain, body, and hormones that help you stay awake and tell your body when it’s time to sleep.
Natural sunlight or bright light in the morning helps keep the circadian rhythm in the body healthy. This can help you have more energy in the morning while improving the quality and duration of sleep at night.
Reducing Exposure to Blue Light at Night
Illustration/Photo: Freepik.com/author/freepik
Being exposed to bright light during the day does have beneficial benefits, but exposure to light at night can have the opposite effect. Again, this is related to the circadian rhythm which makes the brain deceived when it is still daytime.
Blue light from electronic devices such as cell phones and computers is the worst type of light the body can receive at night. Therefore, the body needs to block blue light. One way is to wear glasses that block blue light.
Don’t consume caffeine at the end of the day
Illustration/Foto: Freepik/Racool_studio
Caffeine provides many benefits so it is consumed by almost everyone in the world. Just imagine! With just one dose of caffeine, you can increase focus, energy and performance when exercising.
However, when consumed at the end of the day, caffeine will stimulate the nervous system and prevent the body from feeling comfortable at night. In fact, according to one study, consuming caffeine 6 hours before bed can significantly worsen sleep quality.
Reduce sleep during the day
Illustration/Photo: Unsplash/Adrian Swancar
Sleeping during the day can confuse your body’s internal clock, making it difficult for you to sleep at night. In fact, in one study, participants were much sleepier for the rest of the day after taking a nap.
Other research states that sleeping for 30 minutes or less can improve brain function during the day. However, napping for longer periods of time can harm your health and reduce sleep quality.
Try going to bed and waking up at the same time
Illustration/Foto: Freepik/Freepik
A study reported that participants who had erratic sleep patterns and slept later on weekends had poor sleep quality. Meanwhile, other research highlights that sleeping at irregular hours can change circadian rhythms and melatonin levels.
Consistently maintaining bedtime and wake-up times is one way to sleep better because it can help improve sleep quality in the long term. You can simply maintain the same sleeping and waking pattern for a few weeks and you will realize that you no longer need an alarm to wake up.
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