When was the last time you had seven to nine hours of full sleep? Probably you won’t be able to recall it due to a number of reasons. Believe it or not, today’s stressful era has affected our day-to-day activities including the sleep cycle. We are living at that age where people need to take sleep pills and medications to have a restful and comfortable slumber. However, these pills have side effects like headaches, appetite fluctuations, dizziness, drowsiness, and abdominal discomfort.
If you are suffering from it, then follow these 10 proven tips for better sleep.
Scientifically Proven Ways to Fall Asleep Faster
1. Increase Day Light Exposure
The body has its own clock that’s known as the ‘biological clock’. Any disturbance in the circadian rhythm affects the body, brain, and hormones. Natural light keeps this circadian rhythm healthy and offers a good night's sleep. A study shows 2 hours of daylight increases sleep efficiency by 80%.
2. Limit Blue Light Exposure
Excessive blue light exposure has the opposite effect on your circadian rhythm. It tricks your brain into believing it’s still daytime. This results in a reduction of melatonin, a hormone that gets you deep sleep. You can either limit blue light by downloading f.lux on your laptop/computer or wear glasses that slab blue light.
3. Follow a Routine Workout
Exercising keeps your body healthy. Most of us don’t know good sleep is a result of healthy body. Exercise not only burns calories and strengthen your muscles but also perks up your whole day.
4. Cut Down Caffeine & Alcohol
Caffeine enhances energy and focus. However, it can affect your sleep cycle if you take coffee 6 hours before going to the bed. It stimulates the nervous system and keeps you awake, thus disturbing the circadian rhythm. This can deteriorate your sleep and cause insomnia.
5. Take Short Naps
A power nap is a must for the healthy functioning of your body. It improves brain functioning during the day and keeps you engaged. But always remember, long naps confuse your body into believing its night time.
6. Minimize Stress
Negative thoughts keep your mind engaged and affect sleep quality. On the other hand, a relaxed mind encourages good sleep. So, it’s necessary to minimize stress levels by incorporating stress management techniques.
7. Avoid Having Late Dinner
Eating late at night affects your sleep quality by blocking the release of melatonin and HGH, study confirms the fact. The type of food you eat also plays a key role in deciding whether you will have a deep sleep or not. Try having a low-carb diet that enhances your quality of sleep.
8. Take a Melatonin Supplement
As already mentioned above, melatonin plays a crucial role when it comes to having a good night's sleep. Taking melatonin supplements supports the sleeping process. It is one of the easiest and fastest ways to fall asleep, especially when you are struggling with insomnia.
9. Take a Relaxing Shower
Another popular way to support better sleep is by having a relaxing shower. Studies show that 90 minutes of a hot bath can improve sleep quality. For those who don’t want to take a full bath, simply washing your feet with hot water also works.
10. Get a comfortable mattress, bed, and pillow
Are you wondering why you get a good deep sleep in hotels only? It’s because of the relaxing environment, and quality of the mattress that affect sleep. Poor bedding leads to increased lower back pain. So, consider replacing or cleaning your bedding every month.