Do you find it hard to sleep at night, or you find yourself turning and tossing when you go to bed at night? If you are looking for a way to improve your sleep quality and get more sleep at night, then look no further. The simple evidence-based strategies for supporting sleep covered in this blog post will help you get a good night’s sleep.
The importance of a good night’s sleep cannot be over-emphasized. A good sleep is as essential as having a healthy diet and frequent exercising.
Just as how you feel during the daytime is often influenced by the quality of your night, the solution to improve your sleep quality often lies in your daily routine.
Maintain a healthy sleep-wake cycle
One of the most essential strategies for improving sleep quality is to get in tune with your circadian rhythm. Avoid changing your sleep pattern and maintain a regular sleep-wake cycle, this can make you feel much more refreshed and rejuvenated during the daytime. Be smart about napping and refrain from sleeping for the whole day on weekends.
Regulate light exposure
Melatonin is a natural hormone that controls the sleep-wake cycle, and this hormone is regulated by light exposure. When it is dark, the human brain secretes more melatonin and it secretes less when there’s light, the former makes you feel sleepy while the latter makes you more alert.
Expose yourself to more light during the daytime, spend time outside and allow natural light to come into your workspace, and when it’s nighttime keep the room dark, turn off your television, and no using your smartphone on bed, this will help improve sleep quality.
When you exercise frequently you get better sleep at night and feel less sleepy by day. It is also important to exercise at the right, Exercise raises the body temperature, speeds up metabolism, and raises hormones like cortisol. Exercising during the daytime is perfectly okay, however, exercising too close to bedtime, can disrupt your sleep.
Watch what you eat and drink
The quality of sleep you get at night can also be affected by your daytime eating habits, therefore it is important to watch what you eat and drink. Reduce your nicotine and caffeine intake, don’t overfeed at night, and try not to take too many liquids or alcohol before bedtime.
These are some of the actionable strategies for supporting quality sleep. Bonus tip, also try to improve your sleeping environment, keep it tidy, comfortable, dark, and quiet.