6 Tips to Sleep Better 😴
This year’s World Sleep Day will be held on Friday 19th March 2021 and is an annual event, intended to be a celebration of sleep and a call to action on important issues related to sleep, including medicine, education, social aspects and driving.
It is organised by the World Sleep Day Committee of World Sleep Society (founded by WASM and WSF) and aims to lessen the burden of sleep problems on society through better prevention and management of sleep disorders.
Over the past few decades, both sleep quality and quantity has declined. In fact, many people regularly get poor sleep.
A good night’s sleep is just as important as regular exercise and a healthy diet.
Research shows that poor sleep has immediate negative effects on your hormones, exercise performance, and brain function. It can also cause weight gain and increase disease risk in both adults and children.
In contrast, good sleep can help you eat less, exercise better, and be healthier.
To celebrate World Sleep Day we have collected some tips that can help you to sleep better at night.
6 Tips To Sleep Better
1. Reduce blue light exposure in the evening
Exposure to light during the day is beneficial, but nighttime light exposure has the opposite effect.
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.
2. Don't consume caffeine late in the day
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.
3. Try to sleep and wake at consistent times
Your body’s circadian rhythm functions on a set loop, aligning itself with sunrise and sunset.
Being consistent with your sleep and waking times can aid long-term sleep quality.
One study noted that participants who had irregular sleeping patterns and went to bed late on the weekends reported poor sleep.
If you struggle with sleep, try to get in the habit of waking up and going to bed at similar times. After several weeks, you may not even need an alarm.
4. 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.
5. Relax and clear your mind
Many people have a pre-sleep routine that helps them relax.
Relaxation techniques before bed have been shown to improve sleep quality.
Strategies include listening to relaxing music, reading a book, taking a hot bath, meditating, deep breathing, and visualisation.
Try out different methods and find what works best for you.
6. Take a relaxing bath or shower
A relaxing bath or shower is another popular way to sleep better.
Studies indicate that they can help improve overall sleep quality and help people fall asleep faster.
Alternatively, if you don’t want to take a full bath at night, simply bathing your feet in hot water can help you relax and improve sleep.
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