Top 8 Ways to improve night sleep

Sleep is one of the important factors which play a significant role in the human lifestyle. Getting proper and quality sleep refreshes the body and improves overall health. During sleep, the body not only rejuvenates but also repairs and consolidates memories. However, the World Health Organization (WHO) states that approximately one-third of the world’s population does not receive the recommended amount of sleep, which worsens the physical and mental health of individuals. This article will provide tips on how to sleep better and have a good night’s sleep.

1. Establish a Consistent Sleep Schedule

One of the most significant factors that affect sleeping and waking time is sticking to a consistent sleep schedule. When a person sets a regular time to sleep and wake up in the morning, it improves the body’s circadian rhythm, which regulates when the human body is ready for sleep or wake-up time. This process ensures that the body is in sync with the 24-hour clock. Once the body gets used to sleeping and wake-up time, it will be easier to fall asleep faster and wake up refreshed. Setting a consistent sleep schedule is suggested to try and achieve the same routine even on days off to maintain healthy sleeping.

2. Limit Screen Time Before Bed

Limiting screen time is important for getting a good night’s sleep because exposure to bright screens late at night activates the brain, leading to an alert and awake state. Additionally, the blue light emitted from electronic devices such as laptops, smartphones, tablets, and televisions suppresses melatonin production in the body, which is a hormone responsible for regulating sleep-wake cycles. A study by the National Sleep Foundation has shown that exposure to blue light before bed suppresses melatonin production by up to 22%. So, limiting screen time or using electronic devices that block blue light, such as night mode or apps, in the evening is helpful. Moreover, reading a book or listening to audiobooks before sleep can calm down the mind and relax the body.

3. Create a Sleep-Inducing Environment

To enhance sleep quality, the sleeping environment should be considered, particularly factors such as noise, temperature, and lighting. Creating a sleep-inducing environment involves making the bedroom conducive to sleep by reducing distractions and noises that may interfere with sleep. Here are some suggestions to create a sleep-inducing environment:

– Noise: Using earplugs or investing in a white noise machine minimizes external noises. Alternatively, relaxing music or sounds can be played to help drown out other sounds.

– Lighting: Ensure the bedroom is dark enough by using blackout curtains, sleep masks, or dim lights.

– Temperature: Setting the bedroom at a comfortable temperature, which is generally between 60-67 degrees Fahrenheit, improves the chances of a good night’s sleep.

4. Maintain a Healthy Diet and Regular Exercise

A person’s diet and physical activity level play a crucial role in sleep quality. Eating nutritious food, particularly rich in fiber, protein, and vitamins, can improve the quality of sleep. Avoiding foods and beverages that are high in caffeine and alcohol can also improve sleep quality. Caffeine can lead to insomnia, nervousness, restlessness, and increased heart rate. Alcohol, although it may help to reduce sleep onset, can interfere with later sleep stages and cause frequent wake-ups throughout the night.

Physical activity can also improve the quality and duration of sleep and the speed of sleep onset. People who exercise regularly have better sleep quality than those who do not engage in physical activity. A study by the National Sleep Foundation has shown that people who do at least 150 minutes of moderate aerobic exercise or 75 minutes of vigorous aerobic activity each week could improve their sleep by up to 65%. However, it is important not to exercise too close to bedtime as this can interfere with the body’s ability to settle down and fall asleep.

5. Practice Relaxation Techniques

The stress and challenges of daily life can cause people to experience sleep disorders such as insomnia, sleep anxiety, and hypersomnia. Practice relaxation techniques that can help the mind and body to unwind at bedtime. Here are some relaxation techniques that have been shown to improve sleep:

– Progressive Muscle Relaxation (PMR): PMR involves clenching and relaxing different muscle groups to promote relaxation and relieve tension in the body. This technique is beneficial for those who experience physical symptoms of stress and anxiety.

– Diaphragmatic Breathing: Diaphragmatic breathing involves breathing deeply from the stomach, rather than shallow breaths from the chest. This technique is helpful for those who experience breathing difficulties, such as asthma or sleep apnea.

– Mindfulness Meditation: Mindfulness meditation involves focusing the mind on the present moment while observing thoughts, emotions, and physical sensations. This technique is beneficial for those who experience racing thoughts or worry before bedtime.

6. Avoid Stimulants Before Sleep

Avoiding stimulants before bedtime can help promote sound sleep. Stimulants, such as caffeine, sugar, nicotine, and alcohol, can disrupt natural sleep patterns by keeping the brain alert and awake. Caffeine is a stimulant that can remain in the body for up to 6 hours. It is advisable to avoid food high in sugar during late hours because its metabolism in the body increases blood sugar levels, leading to discomfort and disturbed sleep. Nicotine has similar effects on the body and should also be avoided before sleep.

7. Avoid Naps during the Daytime

Napping during the day can interfere with the quality of nighttime sleep. Therefore, it is important to avoid daytime napping or limit the nap to a maximum of 30 minutes. Napping during the day can cause difficulty falling asleep and lead to frequent nighttime awakenings. Maintaining a consistent sleep schedule is important to improve the sleep routine.

8. Observe Healthy Sleep Hygiene

Healthy sleep hygiene can have a positive impact on sleep quality. Here are a few tips to develop good sleep hygiene habits:

– Use the bed only for sleeping purposes: Condition the mind that getting into bed means it’s time to sleep.

– Avoid using mobile phones or screens right before bedtime: The bright light from gadgets may keep the brain in an active state, preventing one from sleeping immediately.

– Develop a relaxing bedtime routine: Taking a bath, relaxation techniques, reading calm books, or writing in a journal, can help relax the mind and signal the brain for sleep.

– Do not force sleep: If you are not feeling sleepy, do not force yourself to sleep. Instead, get up, do a relaxing activity, and try again later.

Conclusion

Sleep is a vital part of human health, and it is important to adopt practices that promote good quality sleep as part of a healthy lifestyle. Implementing a regular sleep schedule, reducing screen time, maintaining a healthy diet and exercising regularly, practicing relaxation techniques, avoiding stimulants, limiting naps, and observing healthy sleep hygiene can significantly aid in getting a good night’s sleep. Individuals should explore which sleep improvement techniques they prefer and make progressive changes to their sleep schedule to promote healthy sleep habits.