Tips for Getting Good Sleep

Tips for Getting Good Sleep

Having good sleep directly impacts your physical and mental health. Without it, there is a serious toll on daytime productivity, energy, weight, and emotional balance. Despite this, many people toss and turn during the night, trying to get the much-needed sleep. It becomes more complicated when at times, you need to be awake at 3 am. However, a person has more control over sleep than they probably realize, since the solution to sleepless nights lies in the daily routine. The habits have to be healthy to have quality sleep.

Here are some tips on how to get good sleep:

Reduce Long or Irregular Daytime Naps

avoid irregular day time napsWhile short naps are useful, long or irregular sleeping during the day will impact negatively your night sleep. This is because it confuses the internal clock, therefore, you might struggle to sleep at night. At times, some people end up feeling sleepier during the day after long daytime naps. However, a study indicates that people who regularly take daytime naps will not experience disrupted sleep.

Keep the Sleep and Wake Times Consistent

consistent bed time and waking timeThe body’s cardiac rhythm works on a set loop, which aligns itself with sunset and sunrise. Being consistent with the hours of waking and sleep is important for long-term quality of sleep. A study noted that people, who have irregular sleep patterns and go to bed late during the weekend, had poor sleep. People struggling with sleep should adapt to a particular time of going to bed and waking up. After some weeks, the body will respond positively.

Avoid Consuming Caffeine Late in the Day

avoid caffeine a few hour to sleepingA single dose has the potential to increase energy, focus, and sports performance. However, when taken late in the day, it stimulates the nervous system which can stop the body from naturally resting at night. Caffeine can stay active in the blood for up to 8 hours. Therefore, it is not recommended to drink large amounts after 4 pm, mostly if you are sensitive to it or have sleeping problems.

Bright Light Exposure During the Day

The body system has a natural way that helps in staying awake and telling the body when the time to sleep approaches. Exposure to natural sunlight in the daytime helps in keeping the cardiac rhythm normal. This improves your energy during the day, also the duration and quality of nighttime sleep. In a study, it was found that 2 hours of exposure to bright sunlight during the day increases sleep efficiency by 80 per cent and 2 more hours of sleeping time.

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