A good night’s sleep is as important as regular exercise and a nutritious diet. It can also lead to weight gain and increase the risk of disease in both adults and children. Having good sleep can help you eat mindfully, exercise more effectively, and live a healthier way of living.
Getting a good night’s sleep is one of the most important things you can do to improve your health or lose weight. Also check out these mattresses
Here are evening tips to help you sleep better at night:
Limit your exposure to blue light in the evening
Light exposure during the day is beneficial, 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 daytime. This reduces hormones which aid in relaxation and deep sleep. Blue light, which is emitted in large quantities by electronic devices such as smartphones and computers, is the worst in this regard.
Don’t go for lot of caffeine
Caffeine stimulates your nervous system late in the day and may prevent your body from naturally relaxing at night. One must not drink more coffee after mid-day as it is not advised, especially if you are caffeine sensitive or have trouble sleeping. If you must have a cup of coffee in the late afternoon or evening, choose decaffeinated coffee.
Stop taking long daytime naps
While short power naps are beneficial, long or irregular daytime naps can have a negative impact on your sleep. Sleeping during the day can throw off your internal clock, making it difficult to sleep at night.
Avoid consuming alcoholic beverages
Alcohol is known to cause or worsen symptoms of sleep deprivation, snoring, and disrupted sleep patterns. By drinking alcohol late in the day reduces the natural night time elevations in human growth hormone that plays a role in your important bodily functions also.
Avoid eating late at night
Late-night eating can have a negative impact on both sleep quality. However, the quality and type of your late-night snack may also play a role. A high-carb meal is eaten 4 hours before bedtime helped people fall asleep faster in one study. Interestingly, one study found that a low-carb diet improved sleep, indicating that carbs aren’t always necessary, especially if you’re used to a low carb diet.
In the evening, try to relax a little
Many people have a pre-sleep routine that they follow to help them relax..Listening to soothing music, reading a book, taking a hot bath, meditating, deep breathing, and visualization are all effective relaxation techniques.
Exercise on a regular basis
Exercise is one of the most scientifically proven ways to improve your sleep and overall health. The exercise provided more benefits than most drugs in people suffering from severe insomnia. Although daily exercise is essential for a good night’s sleep, exercising too late in the day may cause sleep problems.
Sleeping for less than 7–8 hours per night increases your risk of developing health issues. If you want to achieve optimal health and well-being, make sleep a top priority and implement some of the suggestions above.