5 Tips for Sleeping Better at Night
It is important that we all get a good night’s sleep so that we can improve our health and be better and more productive during the day. Sleep is as good as proper diet, and regular exercises. From the research that has been done, a poor sleep habit can affect your hormones negatively as well as impede the normal brain functions. Poor sleep patterns are known to cause weight gain in both adults and children; apart from increasing the risk of diseases.
Now, the kind of a bed that one sleeps on is a good factor to consider when trying improving your sleep patterns. You should buy Good Beds for Shoulder Pain relief so that you can get a good and comfortable night of deep sleep.
Here are 5 tips that can help you to sleep better at night:
- Avoid consumption of caffeine late in the day
Caffeine is known to offer a better focus and sports performance when consumed. A single dose of caffeine is known to enhance your performance and focus. However, when consumed late in the day, this agent is known to impede the body from relaxing naturally at night. You see, it stimulates the nervous system and keeps the body and mind quite alert. Research shows that consuming caffeine up to 6 hours before sleep time will affect and worsen your sleep quality.
- Reduce long daytime naps
It is a well-known fact that short and powerful daytime naps can be beneficial to you. However, when you take long and some irregular naps during the day. The nap can easily interfere with your sleep patterns. When you get used to sleeping long during the day; your internal body clock gets confused and this leads to irregular night sleep. Long naps during the day will interfere with your ability to sleep at night.
- Consistent sleeping and waking up times
It is a fact that the body’s circadian rhythm function in a manner like it is a set loop. This means that the body aligns itself with sunrise and sunset. You can improve the quality of your sleep if you are consistent in the times you go to bed and the times you wake up. A study that was done recently shows that people who went to bed late have irregular sleeping patterns and that these people reported a poor sleep quality. When you set your body to consistent sleeping and waking up time, you definitely improve your sleep quality.
- Relaxing Bath or Shower
You should consider taking a bath or a shower before you sleep. Studies show that when one takes a bath or a shower just before sleeping, they will improve their sleep quality. It also helps people to fall asleep faster. This is more so for the elderly. For the people who may not be ready to take a full bath, they can just wash their feet in warm water. This can help them to relax and improve sleep quality in the process.
- Avoid eating late in the evening
You should not take your meals late in the night as this interferes with your natural release of melatonin and growth hormones. It also negatively impacts your sleep quality. A high carb meal that is eaten some hours before one goes to bed will help improve the quality of sleep as it helps one to fall asleep faster.