Do you have trouble falling asleep? Or do you wake up several times throughout the night?
Photo via SleepScore
The possible reasons for sleeplessness include worry, depression, or work schedules that may affect a person’s sleep. And for others, sleep issues are due to sleep disorders such as insomnia, sleep apnea, and restless legs syndrome.
A good night’s sleep is just as important as regular exercise and a healthy diet. Here are 5 evidence-based tips to sleep better at night, according to Healthline:
#1 Increase bright light exposure during the day
Our body has a natural time-keeping clock known as the circadian rhythm. It helps your brain, body, and hormones to stay awake and it also tells your body when it is time to sleep!
Natural sunlight or bright lights during the day helps keep our circadian rhythm healthy, which also improves daytime energy as well as nighttime sleep quality. Especially for people with insomnia, daytime bright light exposure can improve sleep quality and duration.
#2 Reduce blue light exposure during the evening
Or in other words, put your phone down!
Exposure to light during the day is beneficial, but nighttime light exposure has the opposite effect.
Blue light which comes from electronic devices like smartphones and computers can affect your circadian rhythm, tricking your brain into thinking that it’s still early…
#3 Don’t consume coffee late in the day
Caffeine has numerous benefits - a single dose can enhance focus, energy, and sports performance.
However, when consumed late in the day, caffeine stimulates your nervous system and may stop your body from naturally relaxing at night.
But if you crave for a cup of coffee late in the evening, you can try decaffeinated coffee!
#4 Avoid taking long naps during the day
Short power naps are always beneficial for our body (20 minutes), however, long or irregular naps during the day can negatively affect our sleep.
Sleeping during the day time can confuse your internal clock, which may cause you to struggle to sleep at night.
However, the effects of napping depends on the individual. If you take regular daytime naps and sleep well, then you shouldn’t worry!
#5 Try to sleep and wake up at consistent times
If you struggle with sleep, try to get in the habit of waking up and going to bed at similar times, every day. After several weeks, you may not even need an alarm!
Our body’s circadian rhythm functions on a set loop, aligning itself with sunrise and sunset. So, being consistent with your sleep and waking times can aid long-term sleep quality.
Hope this helps!
By: Aishah Akashah Ahadiat
