How to sleep better at night is common question from many people that have asleep problem. Usually they cannot get enough sleep in the night because they have some sleep issues like insomnia, sleep apnea, etc. The insufficient sleep will cause in many negative effects and symptoms. It will also affect the brain performance, impact on the imbalance hormone, and also physical performance.
If you cannot sleep at the early time and stay up all night, it will also increase your weight. Many researches show that it will also increase the risk of diseases. That’s why it is really important to have a good sleep. A good sleep will impact on healthy life and mind. So, here are few tips and tricks how to fall asleep better at night.
Get Enough Sun Light at Daytime
When you try to find a way how to sleep better at night naturally, you may increase the light exposure. Your body and hormones will automatically get more spirit and energy when you get a direct sunlight. It is also increasing your slep quality at night. This way will really work on people with insomnia. it increases the slep efficiency as much as 80%. The light exposure at daytime will also improve the duration of asleep. This sounds an easy way though.
Decreasing the Blue Light in the Evening
How to slep better at night can you get by having less blue light. The blue light will affect on the circadian rhythm. It makes the brain thinking that it is a daytime and give no command to asleep. If you decrease the blue light exposure in the evening, so it will help you to relax. It helps to give a deep slep in the night easily. Blue light is the light coming from your electronic device like laptop, Smartphone, tablet, etc. So, if you want get good quality of asleep, you need to avoid the use of Smartphone in the evening. If you have to use your electronic gadget, you can wear glasses. It will be better to turn off the television and any lights two hours before the bedtime.
Stop Consuming Caffeine During the Day
Caffeine will give effect for your sleepiness. You will less sleepy at night when you consume caffeine during the daytime. It will increase the alert in your brain that makes you stay awake. Caffeine will stay in your blood for about 6 up to 8 hours. So, if it is 3 or 4 p.m. it will be better for you to not drinking caffeine. If you really want to drink a coffee in the late evening, you can choose the decaffeinated coffee.
Reducing the Long ours Nap
Some people ask is an hour of slep better than nothing? It is good for you if you take a nap for a while. Taking a nap will increase the brain performance and it also restore the energy. But make sure that the duration of your nap is no longer than 1 hour. It will be better to take a nap for 30 minutes. If you have a long nap in the daytime, it will affect on insomnia in the night. It will also make you feel sleepy during the day if you have an excess daytime sleeping. The best way is to have a regular daytime sleeping.
Consistent Time to Sleep and Wake
How to sleep better will be in line with how you manage your sleep time. The consistency of sleeping and waking up is the best way to get a good sleep quality. The research shows that people that have a good sleep pattern will increase the sleep quality.