10 Amazing Proven Facts to Sleep better at Night

Beautiful african american woman sleeping in her bed at night

A balanced diet, frequent exercise, and a good night’s sleep are all essential. According to research, getting too little sleep has an immediate negative impact on hormone levels, physical performance, and cognitive function.

Additionally, it can lead to weight gain and raise disease risk in both adults and kids. On the other hand, getting enough sleep can make you healthier and help you eat less and exercise more.

Both the quantity and quality of sleep have been worse during the last few decades. Actually, a lot of people experience restless nights. One of the most vital things you can do to improve your health or reduce weight is to obtain a decent night’s sleep. Here are 10 suggestions for better sleep based on scientific data.

Reduce sporadic or protracted daytime naps

Long or inconsistent naps during the day can have a negative impact on your sleep, despite the fact that quick power naps are advantageous.

Sleeping during the day might throw off your internal clock, making it difficult for you to fall asleep at night.

In fact, after taking midday naps, participants in one study found that they slept more during the day.

In contrast to prolonged naps, which have been shown to be harmful to health and sleep quality, shorter naps—those lasting 30 minutes or less—can improve daily brain performance.

However, some studies show that people who regularly take naps at the end of the day don’t have low-quality or interrupted sleep at night.

You shouldn’t be alarmed if you regularly snooze during the day and get enough sleep. The consequences of napping vary from person to person.

Try to go to bed and wake up at regular times.

The circadian rhythm in your body runs on a predetermined loop and synchronizes with sunrise and dusk.

Consistency in your sleeping and waking hours can improve the quality of your long-term sleep.

According to one study, participants who had erratic sleeping habits and stayed up late on the weekends complained of getting little or no sleep.

Other research has shown that inconsistent sleep patterns might affect your circadian rhythm and melatonin levels, which your brain uses to signal sleep.

Try to develop the practice of waking up and going to bed at comparable times if you have trouble falling asleep. In a few weeks, you might not even require an alarm.

Stop Alcohol Intake

Drinking a few beers at night can have a detrimental impact on your hormones and sleep. Snoring, sleep disruption, and sleep apnea symptoms have all been linked to alcohol consumption. It also affects the circadian rhythm of your body by changing the amount of melatonin produced at night.

Another study discovered that drinking alcohol at night reduced the usual nighttime increases in human growth hormone (HGH), which affects your circadian rhythm and performs many other vital tasks.

Improve the atmosphere in your bedroom

Many individuals think that getting a good night’s sleep is mostly dependent on the bedroom setting and environment. These elements include air quality, background noise, outdoor lighting, and furniture placement. Numerous studies have shown that exposure to outside noise, frequently from traffic, can result in restless sleep and long-term health problems.

In a study on women’s bedrooms, about 50% of participants reported better sleep quality when noise and light levels decreased. Reduce external noise, light, and artificial lighting from things like alarm clocks in your bedroom to the absolute minimum. Ensure that your bedroom is a peaceful, comfortable, tidy, and enjoyable space.

Do not eat late at night

The natural release of HGH and melatonin as well as the quality of sleep may all be severely impacted by eating late at night.

However, the type and quality of your late-night snack may also be important. A high-carb dinner consumed four hours before bedtime aided people in one research in falling asleep more quickly.

It’s interesting to note that one study found that a low-carb diet also enhanced sleep, proving that not all the time, especially if you’re acclimated to a low-carb diet, carbs aren’t always necessary.

In the evening, unwind and meditate

A lot of folks have a relaxing habit before bed. Another popular method for treating insomnia is to practice relaxation techniques before bed. Research has shown that these approaches enhance the quality of sleep.

In one study, receiving a soothing massage helped sick people sleep better.

Among the techniques are deep breathing, visualization, listening to calming music, reading, having a hot bath, and meditating. Try out various techniques to see which one suits you the best.

Bathe or take a cold shower

Another well-liked method to get more rest is to take a soothing bath or shower. According to studies, they can assist people, especially older ones, to fall asleep more quickly and improve overall sleep quality.

In one study, having a hot bath 90 minutes before bedtime increased the depth and quality of sleep for participants.

If you prefer not to take a full bath at night, you can still relax and get a better night’s sleep by merely immersing your feet in hot water.

Rule out any sleep issues

Your sleep issues could be brought on by a medical issue that is not yet apparent. Sleep apnea, which results in irregular and interrupted breathing, is one prevalent problem. People who have this illness repeatedly stop breathing while they are asleep.

You might be surprised to learn how common this illness is. According to one study, 9% of women and 24% of men had sleep apnea.

Sleep movement disorders and circadian rhythm sleep/wake disorders, which are frequent in shift workers, are two additional often diagnosed medical conditions.

It can be a good idea to speak with your healthcare physician if you’ve always had trouble sleeping.

Get a comfy mattress, pillow, and bed

Some people enquire as to why they consistently sleep better in hotels. In addition to a calm environment, the quality of the bed might influence sleep.

One study examined the advantages of a brand-new mattress for 28 days and found that it decreased back pain, shoulder discomfort, and back stiffness by 57%, 60%, and 57%, respectively. The quality of sleep was also 60% better.

New bedding can improve sleep, according to other studies. Additionally, bad bedding might cause lower back pain to worsen.

Do not drink any liquids before going to sleep

The medical name for heavy urination at night is nocturia. Both the quantity and quality of sleep are impacted.

Similar feelings can result from consuming a lot of drinks right before bed, however, some people are more susceptible than others.

Even while staying hydrated is important for your health, you should limit your fluid intake in the late evening.

Try to avoid drinking anything for a couple of hours before bed. Additionally, you should use the loo just before turning in, since this may lessen the likelihood that you may wake up during the night.

Conclusion

Your health is greatly impacted by your sleep. A sizable review linked the risk of obesity by 89% in children and 55% in adults.

According to other research, sleeping for fewer than 7-8 hours every night raises your risk of heart disease and type 2 diabetes.

Making sleep a high priority and implementing some of the aforementioned suggestions are advised if you’re interested in achieving your best level of health and well-being.

Author

Eunice Adedoyin

A proud professional who loves researching and exploring the health sector, bringing diverse solution to health issues and empowering people with the right information to lead healthy lifestyle

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