Sleeping well directly affects your mental and physical health. Fall short and it can take a serious toll on your daytime energy, productivity, emotional balance, and even your weight. Yet many of us regularly toss and turn at night, struggling to get the sleep we need.
Unhealthy daytime habits and lifestyle choices can leave you tossing and turning at night and adversely affect your mood, brain and heart health, immune system, creativity, vitality, and weight. But by experimenting with the following tips, you can enjoy better sleep at night, boost your health, and improve how you think and feel during the day.
Reduce Exposure to Light in The Evening
Exposure to light during the day is beneficial, but nighttime light exposure has the opposite effect. you can try searching for curtains that can meet your needs with coupons
Again, this is due to its effect on your circadian rhythm, tricking your brain into thinking it’s still daytime. This reduces hormones like melatonin, which help you relax and get deep sleep
Blue light — which electronic devices like smartphones and computers emit in large amounts - is the worst in this regard.
There are several popular methods you can use to reduce nighttime blue light exposure. These include
Wear glasses that block blue light.
Download an app such as f.lux to block blue light on your laptop or computer.
Install an app that blocks blue light on your smartphone. These are available for both iPhones and Android models.
Stop watching TV and turn off any bright lights 2 hours before heading to bed.
Limit Caffeine Before Sleep
Caffeine has numerous benefits and is consumed by 90% of the U.S. population.
A single dose can enhance focus, energy, and sports performance.
However, when consumed late in the day, caffeine stimulates your nervous system and may stop your body from naturally relaxing at night.
In one study, consuming caffeine up to 6 hours before bed significantly worsened sleep quality.
Caffeine can stay elevated in your blood for 6–8 hours. Therefore, drinking large amounts of coffee after 3–4 p.m. is not recommended, especially if you’re sensitive to caffeine or have trouble sleeping.
If you do crave a cup of coffee in the late afternoon or evening, stick with decaffeinated coffee. You can buy coffee at reasonable prices by using coffee coupons.
Take a Melatonin Supplement
Melatonin is a key sleep hormone that tells your brain when it’s time to relax and head to bed.
Melatonin supplements are an extremely popular sleep aid.
Often used to treat insomnia, melatonin may be one of the easiest ways to fall asleep faster.
In one study, taking 2 mg of melatonin before bed improved sleep quality and energy the next day and helped people fall asleep faster.
In another study, half of the group fell asleep faster and had a 15% improvement in sleep quality.
Optimize Your Bedroom Environment
Many people believe that the bedroom environment and its setup are key factors in getting a good night’s sleep.
These factors include temperature, noise, external lights, and furniture arrangement.
Numerous studies point out that external noise, often from traffic, can cause poor sleep and long-term health issues.
In one study on the bedroom environment of women, around 50% of participants noticed improved sleep quality when noise and light diminished.
To optimize your bedroom environment, try to minimize external noise, light, and artificial lights from devices like alarm clocks. Make sure your bedroom is a quiet, relaxing, clean, and enjoyable place. You can earn good sleep products and save money through coupons
Set Your Bedroom Temperature
Body and bedroom temperature can also profoundly affect sleep quality.
As you may have experienced during the summer or in hot locations, it can be very hard to get a good night’s sleep when it’s too warm.
One study found that bedroom temperature affected sleep quality more than external noise.
Other studies reveal that increased body and bedroom temperature can decrease sleep quality and increase wakefulness.
Around 70°F (20°C) seems to be a comfortable temperature for most people, although it depends on your preferences and habits.
Relax and Clear Your Mind in The Evening
Many people have a pre-sleep routine that helps them relax.
Relaxation techniques before bed have been shown to improve sleep quality and are another common technique used to treat insomnia.
In one study, a relaxing massage improved sleep quality in people who were ill.
Strategies include listening to relaxing music, reading a book, taking a hot bath, meditating, deep breathing, and visualization.
Try out different methods and find what works best for you.
Get a Comfortable Bed, Mattress, and Pillow
Some people wonder why they always sleep better in a hotel.
Apart from the relaxing environment, bed quality can also affect sleep.
One study looked at the benefits of a new mattress for 28 days, revealing that it reduced back pain by 57%, shoulder pain by 60%, and back stiffness by 59%. It also improved sleep quality by 60%.
Other studies point out that new bedding can enhance sleep. Additionally, poor quality bedding can lead to increased lower back pain.
The best mattress and bedding are extremely subjective. If you’re upgrading your bedding, base your choice on personal preference.
It’s recommended that you upgrade your bedding at least every 5-8 years.
If you haven’t replaced your mattress or bedding for several years, this can be a very quick - although possibly expensive - fix.
Don’t Eat Late in The Evening
Eating late at night may negatively affect both sleep quality and the natural release of HGH and melatonin.
That said, the quality and type of your late-night snack may play a role as well.
In one study, a high carb meal eaten 4 hours before bed helped people fall asleep faster. You can try to find food discount programs to get the best price.
Interestingly, one study discovered that a low carb diet also improved sleep, indicating that carbs aren’t always necessary, especially if you’re used to a low carb diet.
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