Sleeping well has a direct impact on your mental and physical health. Sleep deprivation can have a negative effect on your daily energy, productivity, emotional equilibrium, and even your weight. Despite this, many of us toss and turn at night, unable to sleep.
When you’re wide awake at 3 a.m., getting a good night’s sleep may seem like an impossible goal. But you have more control over the quality of your sleep than you probably know. Just as how you feel throughout the day is often impacted by how well you sleep at night, the solution to sleep problems is often found in your daily routine.
You may find yourself tossing and turning during the day due to unhealthy behaviors and lifestyle choices. This can have a negative impact on your mood, brain and heart health, immune system, creativity, vitality, and weight. However, by experimenting with these proven tips for a comfortable sleep, you may improve your sleep, your health, and how you think and feel during the day.
Let’s begin on learning about the tips for a comfortable sleep at night
The following are 7 tried-and-true proven tips for a comfortable sleep:
1. In the evening, limit your exposure to blue light
Light exposure during the day is helpful, but light exposure at night has the opposite effect.
This is due, once again, to its effect on your circadian rhythm, which tricks your brain into thinking it is still day. This lowers hormones like melatonin, which help in relaxation and deep sleep.
Blue light, which is released in large amounts by electronic devices such as phones and laptops, is the worst in this regard.
There are several popular ways for reducing blue light exposure at night, for example.
- Wear blue-light-blocking glasses
- Use an app like f.lux to block blue light on your laptop or PC
- On your smartphone, download a blue-light-blocking app. These are available for iPhones as well as Android phones
- 2 hours before going to bed, turn off the TV and any bright lights
Blue light manipulates your body into thinking it is daytime. There are several ways to limit your exposure to blue light in the evening.
2. Reduce irregular or long daytime naps
While short power naps are useful, long or irregular day naps might have a negative impact on your sleep.
Sleeping during the day might disrupt your internal clock, making it difficult to sleep at night. In fact, in one research, individuals were sleepier during the day after taking daytime naps.
Another research found that while short naps of 30 minutes or less might improve daytime brain function, longer naps can be harmful to health and sleep quality.
However, other research shows that those who take regular daytime naps do not have poor sleep quality or disrupted sleep at night.
You shouldn’t be worried if you take regular afternoon naps and sleep well. However, the effects of napping vary according to the individual. Long daytime naps may decrease sleep quality. Stop napping or reduce your naps if you have problems sleeping at night.
3. Take a melatonin supplement
Melatonin is a sleep hormone that tells your brain when it is time to relax and go to bed. Melatonin supplements are a well-known sleep aid. Melatonin, commonly used to treat insomnia, may be one of the simplest methods to fall asleep faster.
In one research, consuming 2 mg of melatonin before bed increased sleep quality and energy the next day, as well as helping people in falling asleep faster.
Another research found that half of the participants fell asleep sooner and had a 15% improvement in sleep quality. Moreover, no withdrawal symptoms were reported in any of the past studies.
Melatonin is also beneficial while traveling and adjusting to a new time zone because it helps your body’s circadian rhythm in returning to normal.
Melatonin needs a prescription in several countries. Melatonin is widely available in other countries, in either shops or online. Start taking 1–5 mg 30–60 minutes before bedtime.
Start with a low dose to test your tolerance, then gradually increase it as needed. Because melatonin has the capacity to change brain chemistry, it is recommended to consult with a healthcare provider before using it.
You should also consult with them if you want to use melatonin as a sleep aid for your kid, as long-term usage of this supplement in children has not been well researched. You can purchase melatonin supplements online.
4. CBD may help you sleep
One of the most significant cannabinoids in the cannabis plant is cannabidiol or CBD. The endocannabinoid system interacts with cannabinoids, assisting your body’s ability to maintain homeostasis (balance and stability).
Unlike tetrahydrocannabinol (THC), CBD is not psychoactive, which means it will not make you high. Instead, it has a variety of medical uses, including seizure reduction in persons with epilepsy and pain relief from a variety of illnesses.
According to a study, CBD could also help you sleep better.
5. Rule out a sleep disorder
Your sleeping problems might be the result of an underlying health condition. Sleep apnea, which causes inconsistent and interrupted breathing, is a common problem. People suffering from this condition often stop breathing while sleeping.
It’s possible that this condition is more frequent than you realize. According to one study, 24% of males and 9% of women suffer from sleep apnea.
Sleep movement disorders and circadian rhythm sleep/wake disorders, which are common in shift workers, are two more common medically recognized problems.
If you’ve always had sleeping problems, it’s a good idea to talk to your doctor.
One of the common disorders that can cause poor sleep is sleep apnea. Consult a healthcare practitioner if lack of sleep is a constant thing in your life.
6. Set your bedroom temperature
The temperature of the body and the bedroom can also have a significant impact on sleep quality. It can be difficult to get a good night’s sleep when it’s too hot, as you may have found during the summer or in hot locations.
According to one study, bedroom temperature had a greater impact on sleep quality than external noise.
Other studies show that increasing your body and bedroom temperature might reduce sleep quality and increase wakefulness. Most people tend to find 70°F (20°C) to be a pleasant temperature. However, it depends on your preferences and habits.
Try out different temperatures to see which one is most comfortable for you. Most people prefer temperatures about 70°F (20°C).
7. Don’t consume alcohol
Having a few drinks at night might have a negative impact on your sleep and hormones. Alcohol has been linked to the development or worsening of sleep apnea, snoring, and disrupted sleep patterns.
It also has an effect on the synthesis of melatonin at night, which is crucial for your body’s circadian rhythm.
The Bottom Line
Sleep is essential for our general health and happiness. Even superheroes require a comfortable and good night’s sleep to perform at their best the next day. Sleep should not be something we neglect to do more. Instead, we should make it a priority to be happy and healthy by having at least 8 hours of sleep each night. Try any or all of these proven tips for a comfortable sleep for you. Happy sleeping!
