How To Sleep Better At Night – 17 Best And Useful Tips To Sleep Fast
How To Sleep Better At Night – A good night’s sleep is just as important as regular exercise and a healthy diet.
Research shows that sleep deprivation has a direct negative effect on hormones, physical performance and brain function.
It can also cause weight gain and increase the risk of disease in adults and children. On the other hand, a good night’s sleep can help you eat less, exercise better, and be healthier.
In recent decades, the quality and quantity of sleep has declined. In fact, many people often don’t sleep well.
Whether you’re looking to improve your health or lose weight, getting a good night’s sleep is one of the most important things you can do.
17 Best And Useful Tips To Sleep Better At Night
Here are 17 science-backed tips how to sleep better at night. These are:
1. Increase exposure to bright light throughout the day
Your body has a natural clock known as your circadian rhythm. 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 lights during the day help maintain a healthy circadian rhythm. This increases daytime energy as well as the quality and duration of nighttime sleep.
In people with insomnia, exposure to daylight improves the quality and duration of sleep. It also reduces the time it takes to fall asleep by 83%.
A similar study in seniors found that 2 hours of exposure to bright light during the day increased sleep duration by 2 hours and sleep efficiency by 80%.
While most studies have involved people with severe sleep problems, daily exposure to light will likely help you even if you are getting normal sleep.
Try daily sun exposure or, if that’s not practical, invest in bright artificial lights or lamps.
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Daily sunlight or bright artificial light can improve the quality and duration of sleep, especially if you have severe sleep problems or insomnia.
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2. Reduce exposure to blue light at night
Exposure to light during the day is beneficial, but exposure to light at night has the opposite effect.
Again, this is due to its effect on the circadian rhythm, tricking your brain into thinking it’s still daytime. This reduces levels of hormones like melatonin, which help you relax and sleep well.
The blue light emitted by electronic devices such as smartphones and computers in large quantities is the worst in this regard.
There are several popular methods you can use to reduce blue light exposure at night. That includes:
- Wear glasses that block blue light.
- Download an app like as f.lux in order to block the blue light, on your laptop or computer.
- Install a blue light blocker app on your smartphone. It is available for iPhone and Android models.
- Stop watching TV and turn off the bright lights 2 hours before bed.
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Blue light tricks your body into thinking it’s daytime. There are several ways to reduce blue light exposure at night.
3. Don’t drink caffeine later in the day
Caffeine has many benefits and is consumed by 90% of the US population. One serving can improve concentration, energy and athletic performance.
However, when consumed later in the day, caffeine stimulates the nervous system and can prevent the body from naturally resting at night.
In one study, consuming caffeine 6 hours before bedtime significantly worsened sleep quality.
Caffeine can remain high in the blood for 6 to 8 hours. So drinking a lot of coffee after 15-16 hours may be undesirable.
It is not recommended, especially if you have sensitive conditions to caffeine or having trouble in sleeping.
If you want a cup of coffee in the late afternoon or early evening, choose decaffeinated coffee.
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Caffeine can significantly impair the quality of your sleep, especially if you drink large amounts in the late afternoon or evening.
4. Reduce irregular or long naps
While naps are beneficial, long or irregular naps can negatively affect your sleep. Naps can throw off your internal clock, which means you may have trouble sleeping at night.
In fact, in one study, participants ended up being sleepier during the day after taking a nap.
Another study found that while sleeping 30 minutes or less can improve brain function during the day, sleeping more can be detrimental to health and sleep quality.
However, some studies suggest that those who take regular naps during the day do not experience poor sleep quality or shortness of breath at night.
If you take regular naps and sleep well, you don’t have to worry. The effect of napping may also depends on the individual, that is trying to sleep.
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Long naps can worsen the quality of your sleep. If you have trouble sleeping at night, stop napping or cut down on your naps.
5. Try to sleep and wake up at the same time
Your body’s circadian rhythm runs in a set loop, syncing up with sunrise and sunset. Maintaining a sleep-wake schedule can help improve sleep quality in the long run.
One study found that participants who had irregular sleep patterns and stayed up late on weekends reported poorer sleep.
Other studies show that irregular sleep patterns can disrupt circadian rhythms and melatonin levels that signal the brain to fall asleep.
If you have trouble sleeping, try to get in the habit of waking up and going to bed at the same time. After a few weeks, you may not need an alarm clock.
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You should adopt a regular sleep-wake cycle, especially at the weekends. If also possible, you should try to wake up naturally at the same time daily.
6. Take Melatonin Supplements
Melatonin is considered as the main sleep hormone, that helps in telling your brain when it’s time to relax and sleep time.
Melatonin supplements are a most popular supplements that helps in sleep. Often used to treat insomnia, melatonin can be one of the easiest ways to fall asleep faster.
In one study shows that taking 2 mg of melatonin before going to bed may improved sleep quality. It also improves energy for the next day and helped the people fall asleep faster.
In another study, it is clear that half of the group of people fell asleep faster and may have a 15% improvement in sleeping quality. Also, none of the above studies reported withdrawal effects.
Melatonin also helps when you travel and adjust to new time zones because it helps normalize your body’s circadian rhythm.
In some countries, you need a prescription for melatonin. In others, melatonin is widely available in stores or online. Take 1 to 5 mg 30 to 60 minutes before bedtime.
Start with a low dose to assess tolerance and gradually increase as needed. Since melatonin can change the chemical composition of the brain, it is recommended that you consult a doctor before using it.
You should also talk to them if you are considering using melatonin as a sleep aid for your child, as the long-term use of this supplement in children has not been well studied.
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Melatonin supplements are an easy source in order to improve the sleeping quality and fall asleep faster. Take 1 to 5 mg approximately 30 to 60 minutes before bedtime.
7. Consider these other supplements
Some supplements can induce the relaxation that can help you in sleeping, including:
- Ginkgo Biloba: A natural herb with many health benefits, it may promote sleep, relaxation, and reduce stress, but evidence is limited. Take 250 mg 30-60 minutes before bed.
- Glycine: Some research suggests that taking 3 grams of the amino acid glycine may improve sleep quality.
- Valerian Root: Some studies show that valerian can help you fall asleep and improve the quality of your sleep. Take 500 mg at bedtime.
- Magnesium: Responsible for over 600 reactions in the body, magnesium can promote relaxation and improve sleep quality.
- L-theanine: An amino acid, L-theanine may promote relaxation and sleep. Take 100-200 mg at bedtime.
- Lavender is a powerful herb with many health benefits, lavender has a calming and soothing effect, improving sleep. Take 80-160 mg containing 25-46% linalool.
You have to make sure that you should try these supplements only one at a time. While it’s not a cure-all for sleep problems, it can help when combined with other natural sleep strategies.
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Some supplements, including lavender and magnesium, can help you relax and improve sleep quality when combined with other strategies.
8. Don’t drink alcohol
Several drinks at night can negatively affect sleep and hormones. Alcohol is known to cause or exacerbate the symptoms of sleep apnea, snoring, and sleep disturbances.
It also interferes with nightly production of melatonin, which plays an important role in your body’s circadian rhythm.
Other studies have shown that drinking alcohol at night reduces the natural nighttime rise in human growth hormone (HGH). Which plays a role in the circadian rhythm and performs many other important functions.
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Avoid drinking alcohol before bed as it can lower melatonin production at night and cause sleep disturbances.
9. Optimize your bedroom decor
How To Sleep Better At Night – Many people believe that the decor and furnishings of the bedroom are the main contributors to a good night’s sleep.
These factors may include noise, temperature, lighting out the door and also furniture placement in the room.
Many studies show that outside noise, often from traffic, can cause sleep problems and long-term health problems.
In a study of women’s bedrooms, about 50% of participants reported improved sleep quality with reduced noise and light levels.
To optimize the atmosphere in your bedroom, try to reduce ambient noise, lights, and artificial lighting from devices such as alarm clocks. Make sure your room is quiet, calm, clean and pleasant.
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Optimize your bedroom environment by eliminating outside light and noise for better sleep.
10. Adjust the temperature in the room
Body and bedroom temperature can also affect sleep quality. As you may experience in the summer or in hot places, it can be very difficult to get a good night’s sleep when it’s too hot.
One study found that bedroom temperature affects sleep quality more than ambient noise.
Other studies show that an increase in body temperature and bedroom temperature can reduce the quality of sleep and increase wakefulness.
Around 20°C (70°F) seems like a comfortable temperature for most people, although it depends on your preferences and habits.
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Experiment with different temperatures to see which is the most comfortable for you. For most people, the optimum temperature is around 70°F (20°C).
11. Don’t eat late at night
Late eating can affect the quality of sleep and the natural release of growth hormone and melatonin. However, the quality and type of nighttime snacking can also play a role.
In one study, carbohydrate-rich foods consumed 4 hours before bedtime helped people fall asleep faster.
Interestingly, one study found that a low-carb diet also improved sleep, suggesting that carbs are not always necessary, especially if you’re used to a low-carb diet.
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Eating large amounts of food before bed can cause sleep problems and hormonal imbalances. However, certain foods and snacks a few hours before bed can help.
12. Relax and clear your mind at night
Many people have a bedtime ritual that helps them relax. Relaxation techniques or ways before bed may have shown to improve the sleeping quality and there are another common way is used in treatment of Insomnia.
In one study, relaxing massage improved the quality of sleep in sick people. Strategies or techniques that may include listening to relaxing music, reading a book, taking a warm bath, meditation, deep breathing and also may be visualization.
Try different methods and find the one that works best for you.
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Relaxation techniques that are used before going to bed, including warm baths and meditation, can help you fall asleep faster at night.
13. Take a relaxing bath
A relaxing bath or shower is another popular way to improve sleep. Research shows that they can help improve overall sleep quality and help people, especially the elderly, fall asleep faster.
In one study, hot showers 90 minutes before bed improved sleep quality and helped people sleep better.
Alternatively, if you don’t feel like taking a full bath at night, simply soaking your feet in warm water will help you relax and improve your sleep.
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A hot bath, shower, or foot soak before bed can help you relax and improve the quality of your sleep.
14. Avoid sleep disturbances
How To Sleep Better At Night – Sleep problems can be caused by an underlying health condition.
A common problem is sleep apnea, which causes irregular and shortness of breath. People with this disorder constantly stop breathing during sleep.
This condition may be more common than you think. One review states that 24% of men and 9% of women have sleep apnea.
Other clinically diagnosed problems include sleep movement disorders and sleep/wake circadian rhythm disorders, which are common among shift workers.
If you regularly have trouble sleeping, you may want to see your doctor.
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There are many common conditions that can cause poor sleep, including sleep apnea. See your doctor if lack of sleep is an ongoing problem in your life.
15. Purchase a comfortable bed, mattress and pillow
Some people wonder why they always sleep better in hotels. Besides to the relaxing environment, the sleep also depends on the quality of the bed.
One study examined the benefits of a new mattress for 28 days and found that it reduced back pain by 57%, shoulder pain by 60%, and back stiffness by 59%. It also improves sleep quality by 60%.
Other studies show that new bedding can improve sleep. Also, poor-quality bedding can cause increased back pain.
Choosing the best mattress and bedding is very subjective. If you’re updating your bedding, base your selection on your personal preference.
It is recommended to update bed linen at least once every 5-8 years. If you haven’t changed your mattress or bedding in years, this can be a very quick, albeit potentially costly, fix.
Want a recommendation? Explore our marketplace filled with trusted experts and trusted publishers for mattress and pillow recommendations.
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Your bed, mattress, and pillows can affect the quality of your sleep and cause joint or back pain. Try to buy quality bedding, including mattresses, every 5-8 years.
16. Exercise regularly, but not before bed
Exercise is one of the best scientifically proven ways to improve sleep and health. It can improve all aspects of sleep and is used to reduce the symptoms of insomnia.
A study of older people found that exercise nearly halved the time it takes to fall asleep and gave them an extra 41 minutes of sleep at night.
People with severe insomnia benefit from exercise more than most medications. Exercise reduced sleep time by 55%, total nighttime awakenings by 30%, and anxiety by 15%, while total sleep time increased by 18%.
While daily exercise is the key to good sleep, exercising too late can cause sleep problems. This is due to the stimulating effect of exercise that increases alertness and hormones such as epinephrine and adrenaline.
However, some studies have shown no negative effects, so obviously it depends on the individual.
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Regular exercise throughout the day is one of the best ways to get a good night’s sleep.
17. Do not drink any liquids before going to bed
Nocturia is the medical term for excessive nighttime urination. This affects sleep quality and daytime energy.
Drinking plenty of fluids before bed can cause similar symptoms, although some people are more sensitive than others.
Although hydration is important for health, it is advisable to reduce fluid intake at night. Try not to drink any kind of liquids, 1-2 hours before going to bed.
You should also use the bathroom before bed, as this can reduce your chances of waking up during the night.
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Reduce your fluid intake in the late afternoon and try to go to the bathroom just before bed.
The Conclusion
How To Sleep Better At Night – Hence, Sleep plays an important role in maintaining your health. A major review linked sleep deprivation to an 89% increased risk of obesity in children and 55% in adults.
Other studies have concluded that sleeping less than 7-8 hours a night increases the risk of cardiovascular disease and type 2 diabetes.
If you’re interested in optimal health and wellness, it’s a good idea to prioritize sleep and use some of the tips above.