A good night’s sleep is essential for the body, just like regular exercise and a healthy diet is. According to the recent researches, it is reported that poor sleep has immediate negative effects on the hormones, exercise performance as well as on the brain functions. Moreover, It can also cause weight gain and increase the risk of diseases in both adults and children
Furthermore, a night of good sleep also helps you eat less and exercise better to live a healthy life. But we all know that both sleep quality and quantity have been declining over the last few decades. Several factors directly affect the quality of our sleep and its duration. Below you will find some essential tips that may help you have a better sleep at night.
Reduce blue light exposure in the evening
Exposure to light during the day is good, but nighttime this light exposure may show the opposite effect. It is happened due to its effect on your circadian rhythm that is tricking your brain into thinking it’s still daytime. It may also reduce hormones which help you relax and get deep sleep. it is crucial to know that blue light that electronic devices like smartphones and computers emit is the worst in this regard.
Many methods are used to reduce blue light exposure such as:
- Wear glasses that block blue light
- Download an application to block blue light on your laptop or computer
- You can also install an application that blocks blue light on your smartphone and this facility is are available for both iPhones and Android models.
- It is recommended to stop watching TV and turn off any bright lights 2 hours before going to bed.
Wear noise-canceling headphones
It may be a little counter-intuitive, but there are specifically designed headphones that are tailor to improve your sleep quality. Most of them have a feature of either passive or active noise cancellation. Some of the most advanced versions feature build-in smart routines that use sounds and relaxing music to help your body rest. There are multiple options available among the top 10 headphones for better sleep that based on your budget and preferences can represent a worthy investment to improve your sleep quality.
Reduce irregular or long daytime naps
It is essential to know that short power naps are beneficial. However, long or irregular napping during the day can negatively affect your sleep. Moreover, sleeping in the daytime also confuses your internal clock that means you may struggle to sleep at night. One study also reported that the participants ended up being sleepier during the day after taking daytime naps.
However, some studies also demonstrate that the people who are used to taking regular daytime naps don’t experience poor sleep quality as well as disrupted sleep at night. Along with this, the effects of napping directly depend on the individual.
Optimize your bedroom environment
Generally, it is believed that the bedroom environment and its setup are one of the key factors in getting a good night’s sleep. These factors are temperature, noise, external lights, gadgets as well as furniture arrangement. However, several studies point out that external noise that often from traffic, causes poor sleep and long-term health issues. Sleeping headphones are the best option to overcome this problem.
Around 50% of participants noticed that sleep quality is increased when noise and light diminished to optimize your bedroom environment. So, you have tried to minimize external noise, light, and artificial lights. Always make sure that your bedroom is a quiet, clean, relaxing, and enjoyable place.