The Top 7 Proven Methods for Better Sleep

Methods for Better Sleep

Great sleep doesn’t have to be left to the roll of the dice. In fact, neglecting sleep can severely affect your brain function, exercise performance, and hormones so it’s important to create a consistent rest schedule. If you want to optimize your health and keep that energy flowing throughout you during the day, use these 7 proven methods for getting a good night’s sleep. 

1. Increase Natural Light Exposure During the Day

Getting a restful sleep starts by doing the opposite of what you’d do at night: being exposed to light. Your body’s circadian rhythm, aka our time-keeping clock, is affected by bright light exposure. Patients with insomnia saw improved sleep quality after natural light exposure, and got to sleep 83% faster, and older adults increased restful sleep by 2 hours though the same method. Even bright lights and bulbs can help you, even if you experience average sleep.

2. Reduce Blue Light Exposure at Night

Blue light can disrupt your circadian rhythm because it tricks your brain in thinking it’s still daytime. Just one day of blue light exposure at night will reduce or stall the hormone melatonin, which is essential for giving you a deep, relaxing sleep. To reduce exposure to blue lights, avoid using electronic devices like a computer or smartphone before bed. If you have difficulty avoiding blue light due to your job, circadian rhythm lighting can help you get a restful sleep.

3. Avoid Alcohol When Possible

A little partying never hurt anyone, but drinking too much before bedtime will prevent you from reaching or staying in REM sleep. Without REM sleep, you won’t be able to repair most of your body’s functions or feel well rested in the morning. While alcohol will help you get to sleep faster, it will alter melatonin production, and possible lead to snoring, sleep apnea and disturbed sleep. Avoid alcohol before bed and limit the amount of days you drink to improve sleep patterns.

4. Reduce Coffee Intake

Coffee is a fantastic stimulant that improves energy, enhances focus, and helps you hit new highs at the gym. Since coffee stimulates your nervous system, it makes it difficult for your body to relax, which is a positive in the daytime but a massive negative before bed. It’s possible for caffeine to say in your body for 6-8 hours, so only consume it in the morning. If you drink coffee after 3 p.m., you may find yourself tossing and turning before your body calms down.

5. Exercise Often

Exercise is one of the best things you can do to improve sleep and reduce symptoms of insomnia. You can easily half the amount of time it takes to fall asleep by walking for 30 minutes a day. However, if you workout at least 2 hours before bed it may be hard for you to relax. Even when you feel your heart rate go down, your brain is still in exercise mode and ready for another round. To make exercise a benefit instead of a detriment, exercise in the morning or afternoon.

6. Take a Natural Sleep Supplement

Taking a sleeping pill isn’t your only option for a good night’s sleep. Melatonin, the sleep hormone, comes in supplement form and will improve how quick you fall asleep. Ginkgo biloba, glycine, Valerian root, magnesium, L-theanine and lavender are other great natural alternatives for inducing retaliation. If you find that a lifestyle change and supplement use doesn’t improve your sleep, you may need to see a doctor to rule out sleep disorders like insomnia.

7. Optimize Your Bedroom Environment

Scratchy sheets, a flat pillow, and a shining television won’t make it easy for you to fall asleep. Do your best to remove external noises, like traffic, but putting up thick curtains or using earplugs. A face mask can keep out unwanted light, but light-blocking blinds will also do the trick. If you still feel uncomfortable, you may need to purchase a new mattress. Mattresses should be replaced every 5-8 years to reduce lower back pain and enhance sleep.

— Share —

— About the Author —

Leave a Reply

— Follow Us —

Up Next

Meth Addiction and Co-Occurring Disorders: The Chicken or the Egg?

Meth Addiction and CoOccurring Disorders

Methamphetamine, commonly known as meth, is a powerful stimulant that has a profound impact on the brain and body. Its use can lead to severe addiction, which often co-occurs with various mental health disorders. Understanding the relationship between meth addiction and co-occurring disorders is crucial in addressing the root causes and providing effective treatment. This relationship is often described as a “chicken or the egg” scenario: which came first, the addiction or the mental health disorder? Is there a way to find out?

The Interplay Between Meth Addiction and Co-Occurring Disorders

Meth addiction and mental health disorders frequently coexist, creating a complex web of symptoms and behaviors that are challenging to untangle. Individuals struggling wit

Up Next

Boosting Your Child’s IQ with Cerebrum IQ: A Comprehensive Review

Boosting Your Child IQ with Cerebrum IQ

Measuring and comparing IQ scores across various demographic groups can be valuable for numerous practical applications. However, the accuracy and effectiveness of different testing methods in assessing individual and group IQ levels remain a topic of debate.

Cerebrum IQ offers a comprehensive solution for determining and enhancing IQ scores. The program employs a systematic testing approach that evaluates five essential cognitive skills contributing to an individual’s IQ. Based on the test results, Cerebrum IQ provides interactive games and recommendations to help improve initial IQ scores. In this article, we will explore the program in detail.

The Five Critical Cognitive Skills

Cerebrum IQ focuses on five key cognitive skills that form the

Up Next

Discover Secrets to Healthier Relationships

Discover Secrets to Healthier Relationships

Building healthier relationships is essential for emotional and psychological well-being. Understanding the intricacies of human interaction can lead to more fulfilling connections. Discover practical tips and strategies to enhance your relationships today.

Healthy relationships are the cornerstone of a happy life. They provide emotional support, companionship, and a sense of belonging. However, achieving and maintaining these connections can be challenging. By uncovering the secrets of healthier relationships, you can unlock the potential for deeper and more meaningful bonds.

Understanding Emotional Intelligence

Emotional intelligence (EI) plays a pivotal role in fostering healthier relationships. It involves recognizing, understanding, and

Up Next

Anxiety Relief: The Power of Mindfulness

Power of Mindfulness

Anxiety disorders affect 4% of the global population, which indicates the need for effective treatments and self-help strategies. When it comes to the latter, mindfulness is becoming more and more popular due to its scientific validation. Read on to find out how to practice mindfulness for anxiety reduction and explore tips and methods for developing a more calm and grounded mindset. 

What Is Mindfulness?

Mindfulness has its origins in ancient contemplative practices, but it has gained popularity in modern psychology and wellness routines for stress management. Its key features are heightened self-awareness and a nonjudgmental focus on the present moment. Mindfulness is about giving your full atte

Up Next

Common Causes of Cerebral Palsy

Causes of Cerebral Palsy

Cerebral palsy is a complex condition often resulting from multiple factors affecting brain development, both before and after birth. One of the primary causes of cerebral palsy is damage to the brain’s white matter, which can occur due to infections, strokes, or other disruptions in blood flow during fetal development. Genetic disorders and maternal infections, such as rubella, can also contribute to the likelihood of a child developing this condition.

After birth, causes of cerebral palsy can include brain injuries and severe infections like meningitis. Accidents leading to head trauma or a lack of oxygen to the brain during childbirth can significantly impact a child’s motor functions. Each case of cerebral palsy is unique, influenced by the timing, location, and severity of the brain damage.

Understanding the variety of causes can help in early identif

Up Next

Age and Vision: The Connection Between Aging and Cataracts

Age and Vision Connection Between Aging and Cataracts

Life has a pattern, and you are all living and following that pattern. When you are younger and full of energy, you try to make the most of it and do things that you like. But with age, things get complicated, and your body goes through various changes. As you grow older, you see and experience weakness or malfunctions in different organs of the body, which restrict your movement, vision, hearing, and also your confidence to do things.

One of the most common eye problems that older adults face is cataracts. Every three out of five adults experience poor vision due to the condition of cataracts. Therefore, it is important that you educate yourself about it so that you can identify the issue and get corrective measures to resolve the problem. In this article, you will explore the various aspects of cataracts and how you can deal with them positively. So, without further ado, scroll down to read further.

Up Next

Outsmarting Rodents: Innovative Strategies for Effective Rodent Control

Innovative Strategies for Effective Rodent

Rodents pose significant challenges to both residential and commercial properties. These pests not only cause structural harm but also pose health risks. Effective control requires a comprehensive approach that combines various strategies. This article explores innovative methods to manage and prevent rodent infestations.

Rodents can be particularly difficult to eliminate without proper techniques. Implementing wildlife control measures can help mitigate these issues. Combining multiple strategies ensures more effective results. Understanding these methods is critical to successful rodent management.

Understanding Rodent Behavior