As we know, a good night’s sleep plays an important role in our health. It is just as important as regular exercise and a healthy diet. Many research shows that poor sleep has immediate negative effects on your hormones, exercise performance, and brain function that caused weight gain and increase serious disease. In contrast, good sleep at night can help us eat less, exercise better, and be healthier. However, having a good sleep is not easy for some people. In fact, many people regularly get poor sleep.
So how to have a good night’s sleep? Below are some useful tips for you to sleep better at night.
Try to sleep and wake at consistent times
Even on holidays or weekends, you should sleep and wake up at consistent times. Our sleep-wake cycle is regulated by a "circadian clock" in the brain and balances the body's sleep and wake times. It is best to aim for consistency in sleep hours and to wake up at a set time every day, as this may help regulate the sleep cycle.
The best time to go to sleep is before 11 p.m and the best time to wake up is 6 a.m. Maintain this habit every day and you will have a better sleep.
Avoid caffeine
Caffeine is a stimulant. It stimulates wakefulness and can disrupt sleep patterns. Therefore, it is best to avoid caffeine for at least 4 5 hours before going to bed. This way can help improve sleep quality.
Smoking before go to sleep makes it harder for you to fall asleep and when you wake up in the morning, can also cause nightmares.
Avoid excessive alcohol consumption
You also need to avoid drinking alcohol before going to sleep. Alcohol actually disrupts sleep, waking you up at night. In addition, it can induce feelings of restlessness and nausea, which can delay the onset of sleep.
Avoid napping during the day
Because of insomnia at night, so many of you often make up for it during the day, but this solution will form a bad habit that is really not good for your health. This habit can also disrupt the circadian rhythm. Therefore, you should avoid taking a long nap during the day.
Do exercise regularly
Regular exercise makes it easier to fall asleep and contributes to deep sleep. Many studies show that exercise regularly improvements in sleep quality.
However, exercising infrequently or right before going to sleep will make falling asleep more difficult. Therefore, you should finish exercising at least 3 hours before going to bed. Exercising in the afternoon around 5-6 pm is the perfect way to help you sleep well at night.
Don’t eat too much in the evening
Eating late at night may negatively affect both sleep quality. Eating or drinking too much can make you less comfortable going to bed. In addition, spicy foods can trigger heartburn, leading to trouble sleeping and nighttime discomfort. So it's better to eat 2-3 hours before going to bed.
Have comfortable mattress and pillows
To have a good night's sleep, you should have comfortable mattresses and pillows. Having clean, comfortable, hypoallergenic pillows and mattresses, and an inviting room will make it easier to fall asleep.
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Avoid using smartphones at bedtime
To have better sleep, you should limit using smartphones at night. Using smartphones too much will make sleep disturbances. Smartphones emit large amounts of blue light. Moreover, blue light from your phone affects 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.
Have a comfortable bedroom
The necessary conditions for your sleep: cool, quiet, adjust the light as needed, comfortable and uninterrupted.
Your bedroom reflects the value you place on sleep. Check your room for noise or other distractions that disrupt sleep, such as lighting, snoring, and hot, dry environments, humidity, fans, and other devices.
Relax before going to sleep
To have a good night's sleep, you need to have a relaxed mind and not stress. With relaxation therapy like soaking in a warm bath and then reading a book or listening to soothing music. Avoid having stress and sadness at bedtime.
In addition, some research shows that a warm bath before bed can ease the transition into deeper sleep, but it has to be done in moderation so that you don't sweat or overheat.
Summary
The above are some ways to help you have a better sleep. Trying our methods above can increase the chance of falling asleep without needing to use any sleep aids. Having a good night's sleep is one of the best ways to have good health. Now, let's time for you to follow and gain positive results.