Anyone can stick to a healthy diet and exercise regularly, but having a healthy lifestyle will remain a dream without a good night’s sleep. According to research findings, poor sleep directly impacts brain function, hormones, and exercise performance negatively. Poor sleep can also result in weight gain and reduced immunity in people of all ages.
On the other hand, good sleep can help people exercise better, eat less, and enjoy more health generally. However, statistics show that both the quality and quantity of sleep have declined significantly over the past few decades, with a significant percentage of the world population getting insufficient sleep. For anyone looking to lose weight or optimize their health, getting quality sleep can get the trick done. Below are some tips on how to improve the quality of your sleep.
1. Optimize the Sleeping Environment
Most people believe that the environment in the bedroom and its setup influence the quality of sleep. It could include anything changing from temperature to furniture arrangement and even noise and external lights. The study findings show that external noise, mainly caused by traffic, can significantly negatively impact sleep quality and even result in lasting health problems. Try to reduce the level of noise and artificial lights in the room. Always strive to create a quiet and clean bedroom that is both relaxing and enjoyable.
2. Take Melatonin Supplements
Melatonin is an important sleep hormone that helps the brain know when to relax and go to sleep. Melatonin supplements are a popular sleep aid. They are mainly used to treat insomnia and can help people with sleeping problems fall asleep much faster. The best thing about melatonin supplements is that they do not cause any withdrawal effects. It also helps people travel between different countries and adjust to new time zones since it helps the body restore its normal circadian rhythm.
3. Stick to a Sleep Schedule
The circadian rhythm depends on a set looking for effective functionality. It aligns itself with sunset and sunrise. By creating a consistent sleeping schedule, people with sleeping troubles can improve their long-term sleep quality. Poor sleeping schedules impact both the melatonin levels and circadian rhythm. Always try to sleep and wake up at specific times. In a few weeks, an alarm will no longer be necessary.
4. Use a Comfortable Mattress, Bed, Pillow, and Blanket
Some people get better sleep in hotel rooms than they get at home. In addition to the comforting environment, the quality of the bed and other items can also have an impact. Using the right mattress, bedding, and pillow can go a long way in reducing back pain, shoulder pain, and stiffness. Ideally, everyone should upgrade their mattress after every 6 to 8 years, their pillows once every 1 to 2 years, and change their beddings once a week. Similarly, a new blanket can enhance sleep quality, while a poor quality blanket significantly lowers sleep quality. Using weighted blankets, as mentioned in the weighted blankets reviews at weightedblanketguides.com/best-weighted-blanket-reviews, can offer a significant improvement. Due to its weight, it will give you the feeling of being hugged, thus, giving you a soothing and relaxing effect.
5. Limit Irregular and Daytime Naps
Although anyone can benefit from the revitalizing effect of a short power nap, taking long or irregular naps during the day can significantly impact the quality of sleep at night. Sleeping during the day confuses their internal clock, which results in trouble sleeping at night. Sleeping for a maximum of 30 minutes during the day can improve brain function, but sleeping for longer can impact sleep quality and health negatively.
6. Increase Bright Light Exposure During the Day
The body uses the circadian rhythm as its natural clock. It helps the body know when to sleep and when to stay awake. Sufficient bright light during the day helps maintain the functionality of the circadian rhythm, which enhances the time, energy, quantity, and quality of nighttime sleep. According to research findings, 2 hours of exposure to bright light among adults improves sleep quality by 2 hours and enhances sleep quality by up to 80%. An increase in exposure to bright light during daytime hours can have long-term benefits for people with sleeping difficulties. Even those that experience average sleep can benefit from this.
To summarise, we can say a lot about the quality of sleep someone gets and how it affects their health and brain functioning during the day. Simple measures such as using comfortable bedding, taking melatonin supplements, optimizing the sleeping environment, and sticking to a specific sleeping schedule can hugely improve sleep quality. Increasing bench light exposure during the day and reducing irregular and long daytime naps can also help.
Tags: Bed, Bright Light Exposure, Comfortable Mattress, Daytime Naps, Exercise, Healthy Diet, Melatonin Supplements, Pillow, Sleep Schedule, Sleeping Environment, Weighted Blanket, weightedblanketguides
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