10 Tips to Sleep Better at Night

10 Tips to Sleep Better at Night

A good night sleep is most important for our healthier life as regular exercises and other healthy activities. Sleeping is directly affected to your mental and physical health. Most of us struggling to get the enough sleep we need in the night. Poor sleep has negative effects on your hormones and brain functions, thus cause for wight gain and increase the decease risk. 

Unhealthy daytime habits and lifestyle activities can adversely affected to your brain, heart and immune system. You can enjoy a better sleep at night and boost your health by following the 10 tips to sleep better at Night. 

1. Limit Usage of Electronic Devices Close to your Bed Time. In the morning and through the day we are exposed to sunlight and it helps us to simulate hormones in the body to wake up. But at night, when the sun is set, the body identified no lights  and it start rising of sleeping hormones of our body and make you sleepy. If you're looking into smart phone or laptop after sun set, your body isn't detect that sun is set. Your body still thinks sun is up and rising hormones to wake up. 
   Therefore, limit use of devices such as computers, laptops, smart phones, TV and etc close to your bed time. If you could stop them one or two hours before you plan to sleep at night.
   
   
   
   
2. Try to go to Bed and Wake up Same Time Every day. If you can go to bed and wake up same time every day, it's helps to set up internal clock and optimize the quality of your sleeping. It set up an internal time table for you to optimize your healthier life. Go to the bed when you normally feel tired. If you have enough sleep, you will wake up naturally without an alarm. If you practice same time for sleeping and wake up, after few days your body automatically adopt to this schedule and optimize your sleeping schedule.
   
   
3. Control your exposure to light. Hormones in your body naturally control the feelings of your activities. Melatonin is naturally occurred hormone control by light exposure which helps to regulate sleep and wake up cycle. When it's dark, more Melatonin rising and making you feel sleepy and if it is light, less Melatonin rising and making you more active. Therefore, try to control the exposure of light during the day.
   
   
   
   • Expose yourself to bright sunlight in the morning
   • Let as much natural light into your home or workspace as possible
   • Avoid bright screens within one or two hours of your ed time
   • Avoid late night television programs
   • Make sure the room is dark when it's your bed time
   • Keep the dim lights if you get up during the night
     
     
4. Do Regular Exercises. According to several researches, regular exercise boost effects of Melatonin hormone. Therefore people who exercise regularly sleep better at night and feel less sleepy during the day. In the morning or afternoon are the better time for regular exercise but don't do exercise very close to your bed time because it can interfere with your sleep. Don't do moderated activities within 3-4 hours of your bed time.
   
   
   
   
5. Don't Drink Caffeine late in the day. Caffeine has numerous benefits however, when consumed late in the day, caffeine stimulates your nervous system and may stop your body from naturally relaxing at night. It is better if you can avoid drinking cafe within 6-8 hours of your bed time because it significantly worsened the quality of your sleeping.
   
   
   
   
6. Try to Avoid Big Meals at Night. Try to get your dinner earlier in the evening or at least two hours earlier of your bed time. Spicy and acidic foods can cause negatively for your sleep. If you are hungry just before the sleeping time, try to eat a small healthy snack.
   
   
7. Avoid Alcohol before bedtime. If you are drink alcohol before your bed time, it could negatively affected to your sleep. It alter the night time Melatonin production process and lead to disrupt your sleeping pattern.
   
   
8. Relax and clear your head in the evening. You’ll be better able to calm your mind at bedtime. Try to practice relaxation technique before the bedtime, it help you to have a quality sleep. You can practice the techniques of listening to relaxing music, reading a book, Meditating and deep breathing exercises. 
   
   
9. Get a Comfortable Mattress, Pillow and bed. Comfortable bed is affecting your sleep. It is recommending to upgrade your bed at least 5 - 8 years. If you are using old mattress, it causes of back pains, shoulder pains, neck pains and etc. 
   
   
   
   
10. Take a Warm Bath or Shower. A warm bath and shower before the bed time is another popular way to improve overall quality of sleep. Studies indicates, it will help especially older adults to fall sleep faster.