The Top 5 Tested Ways to Improve Your Nighttime Sleep
Making dietary and lifestyle adjustments could help you have better sleep. Some natural therapies and vitamins may also be helpful.
1. Increase exposure to bright light throughout the day.
Your circadian rhythm can be maintained by spending time in bright light or natural sunlight throughout the day. This will enhance your energy levels during the day and the length and quality of your sleep at night.
According to the findings of a small 2022 study (Trusted Source), exposure to bright light during the day may enhance the length and quality of sleep. Because of this, it's a good idea to receive some sunlight every day or, if that's not feasible, to buy some artificially bright light bulbs.
According to a previous 2017 studyTrusted Source, which involved over 100 office workers, people who were exposed to a lot of light in the morning had a harder time falling asleep at night, particularly during the winter. Additionally, they discovered higher sleep quality and a better synchronization of the body's internal clock.
2. Lessen your nighttime exposure to blue light
Because nighttime light exposure lowers your levels of some hormones, such as melatonin, which promotes relaxation and deep sleep, it may have the opposite impact from daytime light exposure.
The worst kind of light in this sense is blue light, which is released in enormous quantities by electronic gadgets like computers and smartphones.
You can lessen your exposure to blue light at night using a number of well-liked techniques. These include putting on blue light-blocking eyewear and shutting off the TV, electronics, and bright lights two hours before bed.
3. Avoid consuming caffeine in the late hours of the day.
Caffeine can improve energy, focus, and athletic performance with just one dose. However, late coffee use decreased overall sleep efficiency by 7% and total sleep time by 45 minutes, according to the authors of a 2023 study review.
This could be as a result of caffeine's potential side effects.Although the studies on caffeine consumption throughout the day and sleep is inconclusive, this source is reliable for information on REM sleep.
Avoiding caffeine-containing beverages at least eight hours before bed is a smart idea for safety. Additionally, avoid taking any caffeine supplements 13 hours before bedtime.
Stick to decaffeinated coffee if you find yourself wanting a cup in the late afternoon or evening.
4. Cut back on long or erratic daytime naps
Short power naps have their uses, but prolonged or erratic naps during the day can interfere with your ability to sleep at night.
Sleeping during the day might throw off your internal clock, making it difficult for you to fall asleep at night.
However, the consequences of napping differ for each individual. For instance, according to a 2021 evaluation (Trusted Source), napping may be beneficial for athletes or others who participate in physically demanding activities without affecting the quality of their sleep at night.
You shouldn't be concerned if you regularly snooze during the day and get enough sleep. However, if they appear to be interfering with your sleep at night, think about reducing or shortening them.
5. Make an effort to go to bed and wake up at regular times.
The circadian rhythm in your body runs on a predetermined cycle, synchronizing with dawn and dusk. For this reason, maintaining regular sleep and wake-up intervals can help you get better sleep over the long run.
Sleep quality was found to be significantly impacted by irregular sleep patterns and late bedtimes, according to a 2020 analysis of 41 studies.
Try to establish the routine of rising and falling asleep at roughly the same times each day if you have problems falling asleep. You may not even need an alarm after a few weeks.
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