Wonder why you are not getting proper sleep? Are you having problems falling asleep after going to bed? Everyone wants to have adequate slumber, and they do everything possible to have a happy sleep, and many times they don’t know the reason behind their improper sleep. Sometimes it’s your mattress, I always suggest my readers to choose right mattress. Because right mattress is key to good sleep, If you want to choose good mattress I suggest read FoamGlobes’ folding mattress guide, Anyway Today I will tell you five proven tips that will help you sleep better at night.
1.Reduce Irregular and long daytime naps
Yes! You read it right. Daytime naps are necessary. Short power naps will always be beneficial for you as research shows that you can make yourself more alert, reduce stress, and improve cognitive functioning. However, these naps should be of only 10-20 minutes and not more than that. Researchers found that if you sleep more than 30 minutes a day, you will feel sleepier throughout the day. You need to know that it depends on person to person, and some people can have a proper sleep even after having regular and long daytime naps.
2.Increase your exposure to bright light during daytime
Circadian rhythms are physical, mental, and behavioral changes that follow a daily cycle. They respond primarily to light and darkness in an organism’s environment. Suppose you have sufficient exposure to sunlight or bright light during the daytime. In that case, it will help you to keep your circadian rhythms healthy, keeping you activated during the daytime and also improves your sleep quality. People having proper exposure to bright light also reduce the time to fall asleep by 83%. Those adults who have 2 hours of exposure to bright light during the daytime improve their sleep quality.
3.Avoid consumption of caffeine late.
Being a natural ingredient, caffeine consumption has advantages like it enhances your focus, energy, alertness, etc. However, on the other hand, caffeine is troublesome when it comes to sleep. Caffeine can disturb the timing of your body clock and reduces your total sleep time. Studies have found that consumption of caffeine even before 6 hours to bedtime can reduce your total sleep time by an hour. The effects of caffeine also varies from person to person depending on their age, gender, regular intake of caffeine, etc. You can choose decaffeinated coffee afternoon time to avoid disturbing sleep.
4.Take a shower before going to bed.
According to a study, it is said that taking a hot bath 1-2 hours prior to going to bed improves sleep quality. Taking a hot water bath relaxes your body muscles. It also soothes your mind and makes you feel relaxed. If you can’t take a bath, then try foot bathing. Just use some warm water, put your legs into it, and relax while you don’t use any electronic devices. The warm water will make you feel relaxed and regulate blood flow in your body. It helps people who suffer insomnia to fall asleep faster.
Exercise is definitely one of the best ways to improve sleep quality. Do some exercise in the daytime, not before going to bed. Try doing yoga and meditation. It will get you tired at that time but will surely help you fall asleep faster at night. As your body gets tired and your brain too, it requires time to rest and recover. Exercising is also beneficial for your health. So, try doing some studies have shown that aerobic physical activities aid sleep quality, the mood in adults, and people who have chronic insomnia.