A body needs sleep to rejuvenate and repair any internal or external damage that has happened. Our physical and mental well-being depends on healthy sleep. However, our dynamically changing lifestyle has impacted the quality of sleep.
As a result of altered lifestyles, people have started to experience sleeping difficulties. Sleep disturbances come in a variety of forms—for instance, restless leg syndrome, sleep apnea, and insomnia. People tend to perform better the next day if they get healthier sleep.
Now the question arises how can I get a healthy sleep?
There are some tips that can enhance your sleep.
Let’s learn more about how to get quality sleep in this article.
Top 5 Proven Tips to Sleep Better at Night
1. Decrease the blue light exposure before going to the bed
Before going to bed, ensure you don’t get much exposure to blue light, as it can badly affect your sleep.
Are you thinking about how it can affect your brain? But this is due to the circadian rhythm that tricks your brain into thinking that it is still daytime. Coming in contact with blue light repeatedly reduces the hormones like melatonin, which is responsible for relaxing and bringing sleep to your body.
If you are wondering what blue light is, wait; we will enlighten you on this one. Blue light is emitted from electronic devices like laptops and smartphones.
Here are some tips that you can follow to reduce nighttime exposure.
- Wear glasses that block the blue light.
- If you use a laptop before going to sleep, download apps such as Flux which help to block the blue light from your laptop.
- If you use smartphones before going to bed, install apps blocking blue light from them.
- Stop watching TV for 2 hours before going to bed.
2. Add melatonin to your diet
Your brain receives instructions from the critical sleep hormone melatonin when it’s time to unwind and go to bed.
Supplemental melatonin is a beneficial sleep aid. Melatonin, frequently used to treat insomnia, may be one of the simplest ways to sleep more quickly.
Therefore, consult a doctor and take melatonin pills as per the prescription before bed.
3. Avoid Spicy Food
Indigestion can arise from spicy meals. Acid reflux or heartburn are common issues that occur after eating spicy food. When you fall asleep, the symptoms may aggravate. Hence your sleep is adversely impacted. To encourage quality sleep, try to stay away from spicy meals a few hours before night.
4. Relax In The Evening
It has been proven that relaxation techniques practiced before bed improve the quality of sleep and are also a popular method for treating insomnia. Numerous studies have shown that soothing massage helps epileptic patients sleep better. A few ways to de-stress after a long day are to listen to music, read, take a hot bath, practice meditation, and do deep breathing.
5. Avoid Eating Late At Night
The secretion of the hormones such as GH and melatonin, as well as the quality of sleep, can be negatively impacted by eating late at night. According to a recent study, eating dinner with lots of carbohydrates four hours before bedtime made it easier for participants to sleep. A low-carb diet also resulted in better sleep, according to another study.