Title : 17 Proven Tips to sleep better at night
link : 17 Proven Tips to sleep better at night
17 Proven Tips to sleep better at night
Research shows that lack of sleep has an immediate negative impact on your hormones, exercise performance and brain function ( 1 2 3 4 5 ).
For both adults and children, but can also cause weight gain and increase the risk of disease ( 5 6 7 ).
By contrast, a good sleep can help you eat less , exercise better and be healthier ( 2 8 , 9 10 ).
Over the past decades, both in quality and quantity of sleep has decreased. In fact, many people regularly obtain insufficient sleep ( 11 12 ).
If you want to optimize your health or lose weight, then get a good night sleep is one of the most important things you can do.
Here are 17 tips based on the evidence to sleep better at night.
1. Increase bright light exposure during the day
Your body has a time clock maintenance of natural known as your circadian rhythm ( 13 14 ).
affecting your brain, body and hormones, which helps you stay awake and tell your body when it's time to sleep ( 14 15 ).
natural sunlight or bright light during the day helps maintain healthy circadian rhythm. This improves energy during the day and sleep quality at night and length ( 16 17 18 ).
In patients with insomnia, exposure to bright daylight improved the quality and duration of sleep. It also reduces the time it took to fall asleep by 83% ( 19 ).
A similar study in the elderly found 2 hours of exposure to bright light during the day increased the amount of sleep for 2 hours and sleep efficiency by 80% ( 20 ).
To date, most of the research is in patients with severe sleep problems. However, even if you have average sleep, exposure to light every day will most likely help improve it.
All this is possible by getting daily exposure sunlight or, if this is not possible, invest in a device or artificial bright light bulbs.
Conclusion :. daily sunlight or artificial bright light can improve the quality and duration of sleep, especially in those with severe sleep problems or insomnia
2. Reduce exposure to blue light in the night
exposure to light during the day is beneficial, but exposure to light at night has the opposite effect ( 21 22 ).
Again, this is due to its impact on their circadian rhythm, trick your brain into thinking it's still daytime. This reduces the hormones like melatonin, to help you relax and sleep ( 23 24 ).
The blue light is the worst in this regard, which is emitted in large quantities of electronic devices such as smart phones and computers.
There are several popular methods you can use to reduce exposure to blue light at night. These include:
- Wearing glasses that block blue light ( 24 25 ).
- download an application, such as F.lux to block blue light on your laptop or computer.
- Install an application that blocks blue light on the smartphone. These are available for the iPhone and Android phones.
- stop watching TV and turn off the bright lights 2 hours before going to bed.
Read more here :. How blocking blue light at night can transform your dream
Conclusion: games blue lights of your body into thinking it is daytime. There are several ways you can reduce exposure to blue light at night.
3. Do not consume caffeine late in the day
Caffeine has numerous benefits and is consumed by 90 % of the US population ( 26 27 28 29 30 ).
A single dose of which can improve focus, energy and athletic performance ( 31 32 33 ).
However, when consumed at the end of the day, nervous system stimulation can leave your body naturally relaxing at night.
In one study, caffeine consumption up to six hours before bedtime significantly worse sleep quality ( 34 ).
Caffeine can remain elevated in the blood for 6-8 hours. Therefore, the consumption of large quantities of coffee after 3-4 pm is not recommended, especially if you are sensitive to caffeine or have trouble sleeping ( 31 35 ) .
If you do want a cup of coffee in the afternoon or evening, and then follow with decaf .
Conclusion :. Caffeine can significantly worsen the quality of sleep, especially if large quantities consumed in the evening or at night
4. Reduce irregular or long daytime naps
Although short "naps" have proven beneficial, long or irregular naps during the day can adversely affect your sleep.
Sleeping during the day can confuse your body's internal clock, which means you can have trouble sleeping at night ( 36 37 ).
In one study, participants actually ended up being sleepy during the day, after taking naps during the day ( 37 ).
Another study found that while napping for 30 minutes or less can improve brain function during the day, naps longer may adversely affect the quality of health and sleep ( 38 ).
However, some studies have shown that those who are used to taking regular daytime naps not suffer from poor or interrupted sleep during the night.
If you take regular naps and sleep well, then it's probably not a problem. As always, it depends on the person ( 39 40 41 ).
Conclusion: The effects of naps during the day depends on each person. If you have trouble sleeping at night, stop nap or shorten their naps.
5. Try to sleep and wake up hours consistent
functions circadian rhythm of his body in a joint loop, aligning himself with the output and sunset.
Be consistent with your sleeping and waking times can help sleep quality in the long term ( 42 ).
According to one study, those with irregular sleep patterns and went to bed late on weekends reported lack of sleep ( 43 ).
Other studies have shown that irregular sleep patterns can disrupt the circadian rhythm and melatonin levels, a signal to your brain to sleep ( 43 44 45 ).
If you struggle with sleep, try to get in the habit of getting up and going to bed the same time each day and night. After several weeks, you may not even need an alarm.
Conclusion: try to get into a regular cycle sleep / wake, especially on weekends. If possible, try to awaken naturally, at the same time every day.
6. Take a melatonin supplement
Melatonin is a key sleep hormone that tells the brain when it is time to relax and head to bed ( 46 ).
Supplementing with melatonin is a very popular aid falling faster sleep and improve sleep quality.
Often it used to treat insomnia, which can be one of the easiest ways to fall asleep faster sleep ( 47 48 ).
In one study, 2 mg melatonin before bedtime improves sleep quality and energy the next day, and helped reconcile the fastest dream. Another study found that half of the participants fell asleep faster and had a 15% improvement in sleep quality ( 48 49 ).
Furthermore, no withdrawal effects were observed in any of the previous studies.
Melatonin is also useful when traveling and adjusting to a new time zone as it helps restore the body's circadian rhythm to normal ( 50 ).
In some countries, a recipe for melatonin is needed. In others, melatonin is widely available in stores or online. It takes about 1-5 mg, 30-60 minutes before bedtime.
start with a low dose to assess your tolerance, and gradually increase as needed. Since melatonin can alter brain chemistry, it is recommended that you consult with a medical professional before use.
Conclusion: Supplementing with melatonin is an easy way to improve the quality of sleep and fall asleep faster. Take 1-5 mg 30-60 minutes before going to bed.
7. Consider these other supplements
Several supplements can induce relaxation and help you sleep, including:
- Ginkgo biloba: a natural herb with many benefits, which can aid in sleep, relaxation and stress reduction. Take 250 mg, 30-60 minutes before bedtime ( 51 52 ).
- Glycine: Some studies have found that 3 grams of the amino acid glycine can improve sleep quality ( 53 54 55 ).
- Valerian root: This result is supported by several studies showing that it can help to fall asleep and improve sleep quality. Take 500 mg before bedtime ( 56 57 58 ).
- Magnesium: Head of more than 600 reactions within the body, studies show magnesium can enhance relaxation and improve sleep quality ( 59 , 60 , 61 ).
- L-Theanine: An amino acid, L-theanine may improve relaxation and sleep. Take 100-200 mg before going to bed ( 62 63 64 ).
- Lavender A powerful herbal supplement with many health benefits, lavender can induce a calming effect and sedentary-as to improve sleep. Take 80-160 mg containing 25-46% linalool ( 65 66 67 68 69 70 71 ).
Make sure you only try these supplements one at a time. Of course, they are not a magic bullet to solve sleep problems, but it can be useful when combined with some of the other tips in this article.
Conclusion: Several supplements can help with relaxation and sleep quality. These can work well when combined with other strategies.
8. Do not drink alcohol
Drink a couple of nightcaps can adversely affect your sleep and hormones.
Alcohol is known to cause or increase the symptoms of sleep apnea, snoring and interrupted sleep patterns ( 72 73 ).
also alters the production of melatonin during the night, which plays a key role in the body's circadian rhythm ( 74 75 76 77 ).
Another study found that alcohol consumption during the night decreased the naturally nocturnal elevations in hormone growth , which plays a role in the circadian rhythm and has many other functions of the keys ( 78 ).
Conclusion :. Avoid alcohol before bedtime, as it can reduce the production of melatonin during the night and lead to disrupted sleep patterns
9. Optimize your bedroom Environment
Many people believe that the bedroom environment and configuration are key to getting a good night's sleep.
This may include aspects such as temperature, noise, choosing furniture and layout, external lights and more ( 79 ).
Numerous studies have shown that external noise, often traffic can cause sleep problems and health problems long term ( 80 81 82 ).
In a study investigating the environment dorm women found that about 50% of participants realized sleep quality improves when noise reductions and lighting ( 83 were introduced ).
To optimize your sleeping environment, try to minimize external noise, light and artificial lighting devices such as alarm clocks. Make sure your bedroom is a relaxing quiet, clean and pleasant.
Conclusion :. try to optimize your room environment by eliminating external light and noise and so is a general relaxing environment
10. Adjust your bedroom temperature
Body and room temperature can also profoundly affect the quality of sleep.
As you may have experienced during the summer or when you are on vacation, can be very difficult to get a good night's sleep when it's too hot.
One study found that sleep quality affected room temperature, even more than the external noise ( 79 ).
Other studies show that increased body and room temperature can reduce sleep quality and increase wakefulness ( 84 85 86 87 88 89 ).
About 70 ° C or 20 ° C, it appears to be a comfortable temperature for most people, but always depends on your preferences and what we are used to.
Briefly: Test different temperatures to determine which is most comfortable for you. About 70 ° C / 20 ° C seems comfortable for most people.
11. Do not eat late at night
evening eat can adversely affect the quality of sleep and the natural release of growth hormone and melatonin ( 90 91 92 93 94 ).
said, a high-carbohydrate meal eaten a few hours before bedtime can help you fall sleep faster and improve sleep quality.
This is probably due to its effect on hormone tryptophan, which can make you feel tired ( 95 ).
In one study, a high-carbohydrate meal eaten four hours before bedtime helps you fall sleep faster ( 96 97 ).
Interestingly, a study found that low carbohydrate diet also improved sleep, indicating that carbohydrates are not always necessary, especially if you're used to a diet low in carbohydrates ( 98 ).
Conclusion: Consuming a large meal before bed can lead to lack of sleep and hormonal disorders. However, eating carbs a few hours before bedtime can help.
12. Relax and clear your mind afternoon
Many people have a bedtime routine that helps them relax.
has been shownRelaxation techniques before bedtime to improve sleep quality and are another common technique used to treat insomnia ( 99 100 101 ).
In one study, a relaxing massage improves the quality of sleep in patients with diseases ( 102 ).
There are many strategies you could try, including listening to relaxing music, read a book, take a hot bath, deep breathing and visualization.
test different methods and find what works best for you.
Conclusion :. Relaxation techniques before bedtime can be helpful, and have even been used to treat insomnia
13. Take a relaxing bath or shower
A relaxing bath or shower is another popular way to sleep better.
Studies have shown that it can improve the quality of sleep in general and help reconcile the fastest dream, especially the elderly ( 103 104 105 , 106 , 107 ).
In one study, a hot bath 90 minutes before bedtime improved sleep quality and helped participants receive a higher amount of deep sleep ( 104 ).
Alternatively if you do not want to take a bathroom at night, studies have shown that just bathe your feet in warm water can help relax and improve sleep ( 106 107 ).
Conclusion :. A hot bath, shower or foot bath before bedtime can help you relax and improve sleep quality
14. Discard a sleep disorder
A condition underlying health may be the cause of your sleep problems.
A common problem is apnea sleep , which makes inconsistent and interrupted breathing. People with this disorder stop breathing repeatedly during sleep ( 108 109 ).
This condition may be more common than you think. A review found that 24% of men and 9% of the women had sleep apnea ( 110 ).
Other common problems medical diagnosis include sleep disorders of movement and circadian rhythm sleep / wake disorders that are common in shift workers ( 111 112 ).
If you have always struggled with sleep, it may be wise to talk to a doctor about it.
Conclusion: There are many common conditions that can cause lack of sleep, including sleep apnea. Consult a doctor if lack of sleep is a constant problem in your life.
15. Get a comfortable bed, mattress and pillow
Some people wonder why I always sleep better in a hotel.
Well, apart from relaxing atmosphere, quality of the bed can also have an effect ( 113 114 ).
One study examined the benefits of a new mattress for 28 days. They found that reduces back pain by 57%, shoulder pain by 60%, back stiffness by 59% and improves sleep quality by 60% ( 115 ).
Other studies also found that new bedding can improve sleep. In addition, the bedding of poor quality can lead to increased pain in the lower back ( 116 117 ).
The best mattress and bedding is very subjective. If you are upgrading your bedding, base your choice of personal preferences ( 117 118 119 120 , 121 ).
is recommended that you upgrade your bedding at least every 5-8 years.
If you have not replaced your mattress or bedding for several years, this can be a very quick (though possibly expensive) solution ( 116 ).
Conclusion: Research shows that bed, mattress and pillow can greatly affect the quality of sleep and pain in the joints or back. Try to buy a high quality mattress and bedding every 5-8 years.
16. Exercise regularly, but not before bedtime
Exercise is one of the best ways science backed improve your sleep and health.
can improve all aspects of sleep, and has been used to reduce the symptoms of insomnia ( 122 123 124 125 126 ).
A study in the elderly have found that exercise almost halved the amount of time it took to fall asleep and helped to sleep 41 minutes overnight ( 125 ).
In patients with insomnia with serious problems, exercise provide more benefits than most drugs. Exercise reduces time to fall asleep by 55%, night total awake time by 30%, anxiety by 15% and increased total sleep time by 18% ( 127 ) .
Although daily exercise is the key to enjoying a good night, which makes it too late in the day can also cause problems sleeping for some people.
This is due to the stimulating effect of exercise, increasing alertness and hormones like epinephrine or adrenaline. However, some studies show no harmful effects, so clearly depends on the person ( 128 129 130 ).
Conclusion :. Regular exercise during the day is one of the best ways to ensure a good night's sleep
17. Do not drink liquids before bedtime
nocturia is the medical term for excessive urination at night. Affects sleep quality and energy during the day ( 131 132 ).
Drinking large amounts of fluids before bedtime can lead to similar symptoms, although some people are more sensitive than others.
Although hydration is vital, it is advisable to reduce fluid intake at night.
Try not to drink any liquids 1-2 hours before going to bed.
should also make sure to use the bathroom just before going to bed, which can decrease the chances of waking up at night.
Conclusion :. Reducing fluid intake at night and try to use the bathroom before going to bed
Take Home Message
Sleep plays a key role in their health.
A large review found that lack of sleep increases the risk of obesity by 89% in children and 55% in adults ( 133 ).
Other studies have concluded that less than 7-8 hours a night increases the risk of developing heart disease and type 2 diabetes ( 134 135 136 ).
If you are interested in optimal health and well-being, then you should make sleep a priority in your life.
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