Tips For Quality Sleep: The leading factor of diseases is the lack of immunity. Immunity develops through good quality sleep and the one important thing we compromise to the extent of going sleepless up to many nights. Lack of appetite can cause irregular sleep patterns. A good night’s sleep is just as important as regular exercise and a healthy diet.
Upon research on immunity, the core development of health comes from hormones. The healing properties can have an immediate effect on health and its immunity.
Thus, also causing weight gain and increase disease risk in both adults and children. In contrast, good sleep can help you eat less, exercise better and be. Over the past few decades, both sleep quality and quantity has declined. In fact, many people regularly get poor sleep.
If you want to optimize your health or lose weight, then getting a good night’s sleep is one of the most important things you can do.
Follow the below religiously, only if you would want to have a healthy life which is a meaningful life.
Work out — But Not Before Bed
Exercise is one of the best science-backed ways to improve your sleep and health.
It can enhance all aspects of sleep and has been used to reduce symptoms of insomnia. In people with severe insomnia, exercise offered more benefits than most drugs. Exercise reduced time to fall asleep by 55%, total night wakefulness by 30% and anxiety by 15% while increasing total sleep time by 18.
Exercise can kick start metabolism, performing it in the oddly hours can cause sleepless nights. Making sure that the key is to perform it every day it is also important to not perform it too late.
This is due to the stimulatory effect of exercise, which increases alertness and hormones like epinephrine and adrenaline. However, some studies show no detrimental effects, so it clearly depends on the individual.
Increase Bright Light Exposure During the Day
The body has a natural time-keeping clock known as your circadian rhythm, fact from historians.
It affects your brain, body and hormones, helping you stay awake and telling your body when it’s time to sleep.
Natural sunlight or bright light during the day helps keep your circadian rhythm healthy. This improves daytime energy, as well as nighttime sleep quality and duration.
As a matter of fact, in people with insomnia, daytime bright light exposure improved sleep quality and duration. It also reduced the time it took to fall asleep by 83%. A similar study in older adults found that two hours of bright light exposure during the day increased the amount of sleep by two hours and sleep efficiency by 80%.
Try getting daily sunlight exposure or — if this is not practical — invest in an artificial bright-light device or bulbs. However, nothing can replace the warmth and light of vitamin D from sun.
Avoid harmful blue light exposure in the evening
Exposure to light during the day is beneficial, but nighttime light exposure has the opposite effect.
Again, this is due to its impact on your circadian rhythm, tricking your brain into thinking it is still daytime. This reduces hormones like melatonin, which help you relax and get deep sleep.
Blue light — which electronic devices like smartphones and computers emit in large amounts — is the worst in this regard.
There are several popular methods you can use to reduce nighttime blue light exposure. These include:
- Wear glasses that block blue light.
- Download an app such as flux to block blue light on your laptop or computer.
- Install an app that blocks blue light on your smartphone. These are available for both iPhones and Android models.
- Stop watching TV and turn off any bright lights two hours before heading to bed.
Blue light tricks your body into thinking it’s daytime. There are several ways you can reduce blue light exposure in the evening.
Don’t Consume Caffeine Late in the Day
Caffeine has numerous benefits and is consumed by 90% of the US population.
A single dose can enhance focus, energy and sports performance.
However, when consumed late in the day, coffee stimulates your nervous system and may stop your body from naturally relaxing at night.
In one study, consuming caffeine up to six hours before bed significantly worsened sleep quality.
Caffeine can stay elevated in your blood for 6–8 hours. Therefore, drinking large amounts of coffee after 3–4 p.m. is not recommended — especially if you are sensitive to caffeine or have trouble sleeping.
If you do crave a cup of coffee in the late afternoon or evening, stick with decaffeinated coffee.
Caffeine can significantly worsen sleep quality, especially if you drink large amounts in the late afternoon or evening.
Long Daytime Naps
While short power naps are beneficial, long or irregular napping during the day can negatively affect your sleep.
Sleeping in the daytime can confuse your internal clock, meaning that you may struggle to sleep at night.
In fact, in one study, participants ended up being sleepier during the day after taking daytime naps.
Another study noted that while napping for 30 minutes or less can enhance daytime brain function, longer naps can negatively affect health and sleep quality.
However, some studies demonstrate that those who are used to taking regular daytime naps do not experience poor sleep quality or disrupted sleep at night.
If you take regular daytime naps and sleep well, you shouldn’t have to worry. The effects of napping depend on the individual.
Long daytime naps may impair sleep quality. If you have trouble sleeping at night, stop napping or shorten your naps.
Sleeping and Waking up at consistent hours.
Your body’s circadian rhythm functions on a set loop, aligning itself with sunrise and sunset.
Being consistent with your sleep and waking times can aid long-term sleep quality
One study noted that participants who had irregular sleeping patterns and went to bed late on the weekends reported poor sleep.
Other studies have highlighted that irregular sleep patterns can alter your circadian rhythm and levels of melatonin, which signal your brain to sleep.
If you struggle with sleep, try to get in the habit of waking up and going to bed at similar times. After several weeks, you may not even need an alarm.
Try to get into a regular sleep/wake cycle — especially on the weekends. If possible, try to wake up naturally at a similar time every day.