Do you usually wake up in the middle of the night? Do you stay up awake even when your body is aching? You are not alone. Insomnia is one of the most common health problems. Good sleep is as important as regular exercise and a healthy diet. When you sleep, you give your body and brain the chance to relax after an exhausting day. Your muscles stretch and your mind processes the events of the day. At the same time, there are certain hormones that are only produced in your body when you are sleeping at night.
Lack of sleep can cause weight gain and can affect your immune system. If you want to stay healthy, you need to make sure that your body is ready for a good night’s sleep. Here are some tips that can help you sleep better:
- Increase your Body’s Exposure to Bright Light:
Exposing your body to bright light can reset your natural clock. Natural or artificial bright light will keep your brain awake and will accordingly tell your body that it is time to sleep at night when the light is gone. This is going to improve the duration and quality of sleep.
- Consume Less Caffeine:
Coffee is healthy and is going to keep you active in the morning. But if you suffer from insomnia, you should stay away from caffeine especially late in the evening. Consuming caffeine will keep your brain active and will deprive you of relaxing. Caffeine can still be traced in your blood for 6 to 8 hours after consumption. This means that you should try to have your favorite drink as early as possible.
- Control Power Naps:
Power daytime naps can give you that boost of energy that you need to keep going. But if you can’t sleep well at night, you should try to avoid them. Sleeping during the day can mess up with your biological clock, especially if you take longer naps. As a matter of fact, long naps will make you feel sleepier during the day and you won’t be able to sleep properly at night. Make sure that your nap doesn’t last more than 30 minutes.
- Take a Melatonin Supplement:
Melatonin is the hormone that helps your body and brain relax at the end of the day. If your melatonin levels are low, you might not be able to sleep well at night. You can try a small dose of a melatonin supplement and then increase the dose to get the maximum benefits. Take your supplement one hour before going to bed for best results.
- Organize your Bedroom:
Your bedroom’s setup can affect the quality of your sleep. You should get rid of the clutter and make your bedroom as relaxing as possible. Use some insulation to keep your bedroom quiet. You should also control the use of artificial lights.
These tips will help you get in the mood so you can sleep well at night. Try them to give your body and mind the chance to recharge after a long day.