Getting restful sleep is just as essential as a balanced diet and exercising regularly. Multiple studies have shown that having poor sleep can have some unwanted side effects on your exercise, hormones and even brain function.
Poor sleep can also cause an increased risk of diseases as well as weight gain. Getting enough shut-eye not only boosts performance levels, but it can also aid in weight loss. In order to boost your health, then it’s crucial that you have a good night’s sleep first. Sometimes, however, that can be easier said than done.
Continue reading to learn a few ways to help you sleep better.
Expose Yourself to More Sunlight
Did you know that your body and mind are at their best when you follow a routine? If your internal clock is out of sync, the first place you see the ill-effects in sleep quality. The circadian rhythm is what affects the hormones, body and brain to help a person stay awake and go to sleep.
The natural sunlight is what keeps the circadian rhythm healthy. It improves a person’s energy in the daytime and the quality of sleep during the nighttime. Being exposed to a large amount of sunlight has been proven to help people who suffer from insomnia.
Refrain From Looking at Blue Light
Just as being exposed to sunlight is beneficial, exposure the blue light from your phone or computer is the exact opposite. Similar to daylight, nighttime light also has an impact on your circadian rhythm.
Blue light can trick your internal clock into thinking that it is still daylight. Because of this, it can greatly reduce melatonin levels, which is what helps you relax and sleep better. The worst source of blue light comes from electronics like computers, smartphones and television.
There are a number of ways to reduce blue light:
- Download an app on your phone that turns off the blue light
- Stop watching TV two hours before going to sleep
- Wear a special type of glasses that block out blue light
Who doesn’t love a hot cup of coffee? It’s almost ritualistic to grab a cup in the morning, after lunch and for some, even after dinner. Unfortunately, too much caffeine does more than get your energy flowing.
If caffeine is consumed in the evening, it’ll spark your nervous system, essentially preventing your body from relaxing. Once caffeine is consumed, it can remain in your blood system for as long as eight hours. With that said, it is recommended that you drinking coffee in the late afternoon. For those who need to satisfy their craving, switch to decaffeinated coffee.
Sleep plays a major role when it comes to your health. Find what works for you and soon you’ll be sleeping like a baby.