Tips for a good nights sleep
7 Proven Tips to Sleep Better at Night
A good night's sleep is as important as regular exercise and a healthy diet.
Research shows that poor sleep has immediate negative effects.
It can cause weight gain and increase disease risk.
However, good sleep can help with diet and a healthier lifestyle.
In Recent years, sleep quality and quantity have declined.
If you want to be healthier or loose weight, a good night's sleep is one of the most important things you can do.
Here are a few tips to get better sleep.
1. Increase Bright Light Exposure During The Day
Your body has a natural time-keeping clock known as your circadian rhythm.
It affects your brain, body and hormones, helping you stay awake and telling your body when it's time to sleep.
Natural sunlight or bright light during the day helps keep your circadian rhythm healthy.
Try getting daily sunlight exposure or get an artificial bright-light device or bulbs.
2. Reduce Blue Light Exposure in the Evening
Bright light during the day is beneficial, but light at night has the opposite effect.
Again, this is due to its impact on your sleep rhythm & reducing hormones like melatonin, which help you relax and get deep sleep.
Blue light — From smartphones and computers emit blue light in large amounts in todays modern world of gear and gadgets.
There are several methods you can use to reduce nighttime light. But here is the major thing you can do.
Stop watching TV and turn off any bright lights two hours before heading to bed & do not take your Smart phone to bed with you.
3. Caffeine Late in the Day is a no no for restful sleep
Caffeine has numerous benefits and is consumed by 90% of the US population.
A single cup of coffee can enhance focus, energy and sports performance.
However, when consumed too close to bed time, coffee stimulates your nervous system and may stop your body from naturally relaxing at night.
Studies confirm, consuming caffeine up to six hours before bed significantly worsens sleep quality.
Caffeine can stay elevated in your blood for 4–6 hours.
Therefore, drinking large amounts of coffee after 5–6 p.m. is not recommended
— especially if you are sensitive to caffeine or have trouble sleeping.
If you do crave a cup of coffee in the late afternoon or evening, stick with decaffeinated coffee.
4. Power naps are OK, no long Daytime Naps
Short naps during the day are beneficial, long periods of sleep during the day can negatively affect your nighttime sleep.
One study concluded, participants ended up being sleepier during the day after taking daytime naps.
Another study noted that while napping for 30 minutes or less enhanced daytime brain function, longer naps caused negative affects on health and sleep quality.
Some studies demonstrate that those who are used to taking regular daytime naps do not experience poor sleep quality or disrupted sleep at night.
If you take regular daytime naps and sleep well, you shouldn’t have to worry. The effects of napping depend on the individual.
5. Sleep and Wake at Consistent Times
Your circadian rhythm is on a set loop, aligning with sunset and sunrise.
Being consistent with your sleep times aids in long-term sleep quality.
6. Take a Melatonin Supplement or CBD
Melatonin is a key sleep hormone that tells your brain when it's time to relax and head to bed.
Melatonin supplements are an extremely popular sleep aid.
Often used to treat sleep disorders, melatonin may be one of the easiest ways to fall asleep faster.
In one study, 2 mg of melatonin before bed improved sleep quality and energy the next day and helped people fall asleep faster.
In another study, half of the group fell asleep faster and had a 15% improvement in sleep quality.
Additionally, no withdrawal effects were reported in either of the above studies.
In some countries, you need a prescription for melatonin. In others, melatonin is widely available in stores or online. Take around 1–5 mg 30–60 minutes before bed.
Start with a low dose to assess your tolerance, and then increase it slowly as needed. Since melatonin may alter brain chemistry, it is advised that you check with a medical professional before use.
You should also speak with a healthcare provider if you're thinking about using melatonin as a sleep aid for your child, as long-term use of this supplement in children has not been well studied.
CBD has not been as well studied as Melatonin, however there are hundreds of online testimonials about it's effectiveness in helping people get better sleep.
In some countries, you need a prescription for CBD or it may be entirely illegal. In others, CBD is widely available in stores or online. Take around 3–5 mg 60–90 minutes before bed.
Start with a low dose to assess your tolerance, and then increase it slowly as needed. Since CBD may alter brain chemistry, it is advised that you check with a medical professional before use.
You can buy melatonin supplements online & CBD online
You need to get CBD from a reputable dealer here is a link to one I trust.
7. Consider These Other Supplements
Several supplements can induce relaxation and help you sleep, including:
Ginkgo biloba: A natural herb with many benefits, it may aid in sleep, relaxation and stress reduction, but the evidence is limited. Take 250 mg 30–60 minutes before bed.
Glycine: A few studies show that 3 grams of the amino acid glycine can improve sleep quality.
Valerian root: Several studies suggest that valerian can help you fall asleep and improve sleep quality. Take 500 mg before bed.
Magnesium: Responsible for over 600 reactions within your body, magnesium can improve relaxation and enhance sleep quality.
L-theanine: An amino acid, l-theanine can improve relaxation and sleep. Take 100–200 mg before bed.
Lavender: A powerful herb with many health benefits, lavender can induce a calming and sedentary effect to improve sleep. Take 80–160 mg containing 25–46% linalool.
Make sure to only try these supplements one at a time. There are no magic bullets for sleep issues, they can be useful when combined with other natural sleeping strategies.
8. Relax your mind in the evening
Some people have a routine that helps them relax.
Relaxation before bed has been shown to improve sleep quality.
Listen to relaxing music, read a book, take a hot bath, meditate, Breath deep and visualize.
Try different methods and see what works best for you.
There are several other things that can be helpful to your sleep.
We can cover those on another day.
I hope this helps you get a good nights rest.
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