8 Proven Tips to Sleep Better at Night

It’s a well-established fact that SLEEP is essential for our physical and mental wellness. Just like a healthy diet and regular exercise, sound sleep is crucial to avoid the harmful effects on our hormones, body function, brain function and overall performance. 

Over the past few decades, it has been realized that the quality, as well as quantity of sleep, declined immensely. In fact, people aren’t able to take proper sleep on a regular basis. Moreover, the percentage of people who feel regularly sleep-deprived are notably high. 

There can be different reasons and causes of sleeping problem. However, a handful of concrete steps you can take to sleep better at night. 

Listed below are some of the proven tips that will help you to sleep better at night and work upon your sleeping habits. 

Tip 1 – Create a Sleep-Inducing Environment

One of the quick and easy ways to sleep better at night is to make the bedroom space comfortable and relaxing. You must use a high-quality mattress and pillow that ensures proper support and help you to sleep peacefully. Moreover, try to avoid light disruption otherwise it will throw off your sleep. Try to wear a sleep mask as it won’t interfere in between your rest. 

Tip 2 – Budget enough time for Sleep 

It is essential to budget enough amount of time for sleeping. Always make sure that you are getting enough sleep as recommended by doctors. And, for that, you have to plan a schedule i.e., wake-up time and bedtime. Give yourself enough time before bed s that you can sleep peacefully at night without any disturbance. 

Tip 3 – Reduce Caffeine In-take 

Caffeine provides numerous benefits, even a single shot of caffeine can enhance focus, and boost your energy and performance altogether. However, if it’s consumed late in the day, it may affect your body, especially the nervous system to relax naturally at night. According to a study, if caffeine is consumed 6 hours before sleep, then it can worsen the sleep quality of an individual. If you are struggling to sleep better at night, you must avoid caffeine. 

Tip 4 - Avoid long daytime naps 

While short naps are useful, long or irregular naps during the day can affect your sleep. Resting in the daytime can hamper your sleep patterns, which implies that you may battle to sleep at night. It’s also observed that while resting for 30 minutes or less can improve daytime cerebrum work, long sleep hours can affect your wellbeing as well as sleep quality. 

You can take ordinary daytime rests, a power-packed nap! However, it should be small and shouldn’t affect your sleep cycle. 

Tip 5 – Try & Avoid Blue Light Exposure as much as you can 

Exposure to light during the day is useful, however, exposure during the evening time can lead to adverse effects on your eyes as well as sleep quality. This is because of its impact on your circadian beat, fooling your mind into believing it's still daytime. This lessens chemicals like melatonin, which assist you in relaxing and have a good night sleep. Gadgets like Smartphones, computers, Pcs etc. emit a large amount of blue light, which is actually terrible in this regard. 

There are a few techniques you can use to reduce evening blue light exposure. Here are these: 

• Wear glasses to block blue light
• There are some applications available that can block blue light on your laptop/computer/smartphone. 
• Please top watching TV or reduce the time limit for sure. And, before your go to bed, turn off the bright lights of your bedroom 2 hours before.  

Tip 6 - Don’t eat late in the evening

Eating late around evening time may adversely influence both sleep quality and of course the natural release of HGH and melatonin. That said, the quality of your sleep will surely be affected by your late-night snack habit. It is observed that if you take a high carb meal 4 hours before bedtime, it will really help to nod off quickly. On the contrary, a low carb diet equally improved sleep and sleep quality. Thus, it’s not essential that you have to take a high or low carb meal, all that matters is quantity and timings. 

Tip 7 - Relax and clear your mind 

Do you have any pre-sleep routine? No? Then, you must know that a pre-sleep schedule helps in relaxing your mind. There are certain relaxation techniques that you can try to improve the quality of your sleep and just another way to treat Insomnia as well. 

You can try a head massage to relax and unwind from the hectic schedule at evening time or before bedtime to sleep peacefully. Other than that, you can listen to soothing music, reading your favourite book, taking a hot water bath, deep breathing exercises etc. to sleep better at night. 

Evaluate various techniques and discover what turns out the best for you.

Tip 8 – Exercise! 

Exercise is definitely one of the best approaches to improve your sleep and health. To lessen the side effects of insomnia and improve sleep quality, exercise is one of the best ways! 

In individuals with extreme insomnia, exercise offered some amazing benefits even more than the medications. Everyday exercise is the key to a peaceful and sound sleep at night, but if you are doing it late in the evening, it may cause sleep problems (increase in the hormones like epinephrine and adrenaline). 

Conclusion