Apart from a healthy diet and regular exercise, good sleep also plays a crucial role in increasing your productivity. Research keeps on saying, immediate adverse effects on brain functioning, exercise performance. It also increases disease risk and weight gain in children plus adults. On the other, good rest allow you to stay healthy, exercise better, and eat less. Both quality and quantity of sleep have declined over a few years. Getting poor sleep has become apparent. Wish to optimize your health? Read the post and know how to sleep well.
How To Sleep Well Solution
Increase Day Light Exposure
Every single entity on earth has a biological clock that must be kept in rhythm. It not only affects the body, hormones but also the brain telling the body when to sleep. Bright or natural light aid in keeping the rhythm in resonance. Daytime light improves sleeping quality.
Reduce Blue Light In Evening
Morning light exposure is beneficial, whereas, at night, it’s the opposite. It impacts the rhythm, clicking your brain and reduces melatonin to get better sleeping. Devices like computer and smartphone are worst as it emits blue light. Wear glasses that don’t allow the blue light entering into your eyes.
Don’t Consume Caffeine
Yes, Caffeine indeed offers various benefits like enhanced sports performance, energy, etc. However, consumption of it triggers the nervous system and stop natural body relaxation. It worsens the sleep if consumed six hours prior to sleeping. It is trouble for sleep and must be avoided.
Try To Wake/Sleep At The Same Time
The biological clock sets a loop, thus aligning it with sunset and sunrise. If you stay consistent, you waking and sleeping time aid better quality. Get in the habit as irregular sleep affects your brain drastically.
Don’t Drink Alcohol
Adverse effects on hormones occur due to the consumption of Alcohol. It alters melatonin production and decreases nighttime elevation in HGH and critical functions.
Most people have a belief that the bedroom environment must be appropriate for a good night. The factors like furniture arrangement, external light, and noise plus temperature affect it. You will see an increment if all the things kept adequately. Just minimize artificial light, sound, and bedroom environment to get clean, and relaxing sleeping.
Don’t Eat Late
Late-night eating affects the HGH release level and sleeps quality. Late night snack is crucial and must not be ignored. Take a high-carb meal before sleeping four hours ago. It will enhance sleeping with a necessary low-carb diet. Consuming meals just before sleep affects hormone disruption.
Take A Bath
A relaxing bath is necessary. It improves not only overall quality but also you asleep faster. Take a 90-minute bath or shower before sleeping.
Finally, merely taking a shower or bath in hot water will purify your sleep and makes your mind relaxed. Consult a doctor if you have any disorder. The doctor will prescribe tablets if there is any problem with sleeping.