Added: Katalina Mcclelland - Date: 13.01.2022 00:02 - Views: 34460 - Clicks: 6090
Research shows that poor sleep has immediate negative effects on your hormones, exercise performance, and brain function 12345. It can also cause weight gain and increase disease risk in both adults and children 567. In contrast, good sleep can help you eat less, exercise better, and be healthier 289 Over the past few decades, both sleep quality and quantity has declined. In fact, many people regularly get poor sleep 11 Your body has a natural time-keeping clock known as your circadian rhythm 13 Natural sunlight or bright light during the day helps keep your circadian rhythm healthy.
This improves daytime energyas well as nighttime sleep quality and duration 1617 In people with insomnia, daytime bright light exposure improved sleep quality and duration. While most research involves people with severe sleep issues, daily light exposure will most likely help you even if you experience average sleep. Try getting daily sunlight exposure or — if this is not practical — invest in an artificial bright light device or bulbs.
Daily sunlight or artificial bright light can improve sleep quality and duration, especially if you have severe sleep issues or insomnia. Exposure to light during the day is beneficial, but nighttime light exposure has the opposite effect 21 This reduces hormones like melatoninwhich help you relax and get deep sleep 23 Blue light — which electronic devices like smartphones and computers emit in large amounts — is the worst in this regard. There are several popular methods you can use to reduce nighttime blue light exposure. These include:. There are several ways you can reduce blue light exposure in the evening.
A single dose can enhance focus, energy, and sports performance 3132 However, when consumed late in the day, caffeine stimulates your nervous system and may stop your body from naturally relaxing at night. In one study, consuming caffeine up to 6 hours before bed ificantly worsened sleep quality Caffeine can stay elevated in your blood for 6—8 hours.
Therefore, drinking large amounts of coffee after 3—4 p.
If you do crave a cup of coffee in the late afternoon or evening, stick with decaffeinated coffee. Caffeine can ificantly worsen sleep quality, especially if you drink large amounts in the late afternoon or evening. While short power naps are beneficial, long or irregular napping during the day can negatively affect your sleep. Sleeping in the daytime can confuse your internal clock, meaning that you may struggle to sleep at night 36 In fact, in one study, participants ended up being sleepier during the day after taking daytime naps Another study noted that while napping for 30 minutes or less can enhance daytime brain function, longer naps can harm health and sleep quality The effects of napping depend on the individual 3940 Long daytime naps may impair sleep quality.
If you have trouble sleeping at night, stop napping or shorten your naps. Being consistent with your sleep and waking times can aid long-term sleep quality One study noted that participants who had irregular sleeping patterns and went to bed late on the weekends reported poor sleep Other studies have highlighted that irregular sleep patterns can alter your circadian rhythm and levels of melatonin, which al your brain to sleep 4344 If you struggle with sleep, try to get in the habit of waking up and going to bed at similar times.
After several weeks, you may not even need an alarm. If possible, try to wake up naturally at a similar time every day. Melatonin supplements are an extremely popular sleep aid. Often used to treat insomnia, melatonin may be one of the easiest ways to fall asleep faster 47 In one study, taking 2 mg of melatonin before bed improved sleep quality and energy the next day and helped people fall asleep faster. 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. Shop for melatonin supplements online. A melatonin supplement is an easy way to improve sleep quality and fall asleep faster.
Take 1—5 mg around 30—60 minutes before heading to bed. Make sure to only try these supplements one at a time. Several supplements, including lavender and magnesium, can help with relaxation and sleep quality when combined with other strategies. Alcohol is known to cause or increase the symptoms of sleep apnea, snoring, and disrupted sleep patterns 70 Another study found that alcohol consumption at night decreased the natural nighttime elevations in human growth hormone HGHwhich plays a role in your circadian rhythm and has many other key functions Avoid alcohol before bed, as it can reduce nighttime melatonin production and lead to disrupted sleep patterns.
These factors include temperature, noise, external lights, and furniture arrangement Numerous studies point out that external noise, often from traffic, can cause poor sleep and long-term health issues 7879 To optimize your bedroom environment, try to minimize external noise, light, and artificial lights from devices like alarm clocks.
Make sure your bedroom is a quiet, relaxing, clean, and enjoyable place. One study found that bedroom temperature affected sleep quality more than external noise Other studies reveal that increased body and bedroom temperature can decrease sleep quality and increase wakefulness 8283848586 Test different temperatures to find out which is most comfortable for you.
Eating late at night may negatively affect both sleep quality and the natural release of HGH and melatonin 88899091 That said, the quality and type of your late-night snack may play a role as well.
In one study, a high carb meal eaten 4 hours before bed helped people fall asleep faster Consuming a large meal before bed can lead to poor sleep and hormone disruption. However, certain meals and snacks a few hours before bed may help. Relaxation techniques before bed have been shown to improve sleep quality and are another common technique used to treat insomnia 9596 In one study, a relaxing massage improved sleep quality in people who were ill Strategies include listening to relaxing music, reading a book, taking a hot bath, meditatingdeep breathing, and visualization.
Studies indicate that they can help improve overall sleep quality and help people — especially older adults — fall asleep faster 99, In one study, taking a hot bath 90 minutes before bed improved sleep quality and helped people get more deep sleep One common issue is sleep apneawhich causes inconsistent and interrupted breathing. People with this disorder stop breathing repeatedly while sleeping This condition may be more common than you think. There are many common conditions that can cause poor sleep, including sleep apnea.
See a healthcare provider if poor sleep is a consistent problem in your life. Apart from the relaxing environment, bed quality can also affect sleep Other studies point out that new bedding can enhance sleep. Additionally, poor quality bedding can lead to increased lower back pain The best mattress and bedding are extremely subjective. Click the following links to shop for and compare mattresses and pillows. Your bed, mattress, and pillow can greatly affect sleep quality and t or back pain.Nice night to stay in
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