Say goodbye to sleepless! 15 techniques to sleep better

Good sleep is just as important for your health as exercise and healthy eating. Research suggests that lack of sleep can adversely affect your ability to think, your mood, heart health, and immune system, and increase your chances of obesity and diabetes.

To help people sleep better, here are 15 tips with proof that it is beneficial to sleep.

1. Increase exposure to light during the day

Spending time in natural light or bright light during the day helps maintain a normal sleep rhythm and increases energy during the day and the quality and duration of sleep at night.

2. Reduce exposure to blue light in the evening

Blue light from electronic devices such as smartphones and computers can reduce the level of melatonin hormones, which helps with deep sleep. So, avoiding using the screen for two hours before bedtime is advisable.

3. Avoid intake of caffeine in the afternoon

Caffeine can stimulate alertness, but drinking it around bedtime may reduce total sleep time and sleep efficiency. It is recommended to avoid drinking coffee or caffeinated beverages at least eight hours before bedtime.

4. Reduce irregular daytime sleep

Sleeping during the day can be beneficial to some people, but excessive or irregular sleep can make it harder to sleep at night. Shortening daytime sleep hours may help.

5. Sleep and wake up at regular hours

Regular sleep and wake-up times can improve sleep quality, as the body adapts to the timing, eliminating the need for alarm clocks.

6. Try a melatonin supplement

Melatonin is an important hormone that helps the body know when to go to sleep. Intaking melatonin supplement may help you sleep faster, but consult a doctor before using it.

7. Consider other supplements

This method may solve the symptoms that are not the root cause, but supplements such as magnesium, omega-3, and zinc may help relax and sleep better. One by one should be tested to see the effects.

8. Avoid alcohol

Drinking alcohol can affect sleep and hormone levels. It is good to avoid drinking alcohol near bedtime

9. Make the bed and pillow comfortable

Having comfortable beds and pillows helps you sleep better. A mattress of medium hardness may be chosen, which may be suitable for your body.

10. Adjust bedroom environment

The appropriate temperature, reduced noise, and lighting in the bedroom will make it easier to sleep. The temperature should be set at around 18-20 degrees Celsius.

11. Avoid late-night eating

Eating dinner at least a few hours away from sleep will help reduce sleep problems.

12. Reduce drinking water before going to bed

Drinking too much water before going to bed may make you go to the toilet often. Reducing the amount of water drinking in the evening is the right thing to do.

13. Relax yourself before going to bed

Practicing relaxation techniques such as meditation, listening to light music or reading books can help your body prepare for better sleep.

14. Check for sleep problems

If there are chronic sleep problems, consulting a doctor to determine the exact cause, such as sleep apnea, may be a good option.

15. Exercise regularly

Regular exercise can improve the quality of sleep, but avoid strenuous exercise near bedtime.

Following these tips will not only improve sleep but also promote overall health. The results may not be immediately obvious, but over time, quality sleep will benefit daily life.

References from
sleepfoundation / healthline