Sleeping quality is important to our daily life. With good sleeping quality, you will be more energetic and productive during the day. There have some scientifically proven tips for you to sleep better at night.
Regulate your natural clock
First, you should go to sleep and get up at the same time every day. With this, your internal clock will be set and improve your sleeping quality dramatically. You should set a constant sleeping and waking time that not less than 7 hours and not more than 11 hours. Sleeping too much will make you feel more exhausted.
Be smart about napping
Careful when you nap. Take 20 to 30 minutes nap in the afternoon able to refresh your brain to solve difficult questions. But excess napping will lower down the sleeping quality. If you are suffering from insomnia, having trouble falling asleep, excess napping will worsen the situation.
Increase the expose of sunlight during the day
Next, you should expose yourselves to the bright light during the day. The light will affect your brain, hormones and tell them or your body when is the time to sleep. According to the research, people with insomnia exposed themselves to the daytime bright light improved sleep quality and duration. It also reduced the time it took to fall asleep by 83%.
Reduce the expose of blue light before sleep
You should reduce blue light from the phone, television, and other digital product before sleep. The blue light will confuse your brain into thinking it is still daytime. It reduces the amount of melatonin, which helps you relax and sleep deeply. Stop staring at the phone screen 2 hours before sleep, get your brain and body ready for sleep.
Other than that, you could also exercise during the day. Exercise regularly improve the symptoms of insomnia and feel more energetic during the day. The more vigorously you exercise, the more powerful the sleep benefits. For example, jogging for 30 minutes a day or even walking for 10 minutes a day also improve sleeping quality.
Avoid taking caffeine late in the day
Lastly, you should not consume caffeine late in the day. Research showed that consuming caffeine up to 6 hours significantly worsened sleep quality. Caffeine excites your nerve system and stops you from sleep at night naturally.
There are some tips to help you sleep better at night. Hopefully, the tips can help you to escape out from insomnia or bad sleeping quality.
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Prepare by: Xavier