How to sleep better at night?

Several factors can be held responsible for affecting your good night’s sleep. From work-related stress, unexpected challenges to sleep disorders, multiple things can interfere with rest. It is not ideal as proper sleep is as significant as a healthy diet or regular exercise. Studies show that lack of rest hampers the functioning of your brain and makes it difficult for you to concentrate. Besides, poor sleep also impacts your hormones and exercise performance. So, in order to help you out in catching seven to eight hours long and peaceful sleep, we have listed some solutions about how to sleep better. Have a look!

Tips to sleep better at night

For those who find it difficult to sleep during the night and feel physically and mentally exhausted during the day, here are some tips on how to sleep better at night-

• Stick to a sleep schedule

Most people do not understand the importance of healthy sleeping habits. They fall asleep during different times at night and find it difficult to follow a schedule. It is unhealthy because doing so confuses your body’s natural cycle. It alters your melatonin levels that signal your brain to sleep. On the other hand, every day, sleeping at the same time and not resting for more than eight hours aligns your internal clock. 

• Watch your caffeine intake-

Caffeine has numerous benefits and enhances your focus and energy levels. It stimulates your nervous system and stays active in your blood for six to eight hours. This is why it is not wise to consume coffee in large amounts after the evening. It can prevent your body from naturally resting at night and worsen your sleep quality.

• Take a melatonin supplement-

Melatonin is the hormone responsible for telling your brain the time to relax and go to bed. Doctors recommend its supplements to treat insomnia and other sleep-related disorders. The medicine has no withdrawal effects and is widely available in medical stores. However, before starting with it, you should contact a sleep expert and take his advice.

• Create a restful environment

To fall asleep, you should create a restful environment. For most people, it means a quiet, dark, and cool space where they can relax. To create it, you may want to limit your exposure to light when you are trying to rest. You should also limit your on-screen time as watching something on your mobile phone or television can ruin your sleep. Besides this, you can also use room-darkening shades or earplugs or practice relaxing activities like yoga before bedtime for quality sleep.

• Avoid daytime naps

While short power naps are good for recharging your mind and body, long daytime naps negatively affect your sleep. It is so because when you rest through the day, your internal clock gets confused, resulting in struggle to fall asleep at night. It can also happen that because your body feels rested after the nap, it is not ready to go to bed at night. This can disrupt your sleep schedule. 

Sleep is essential for the proper functioning of your body. However, if you struggle to rest for the recommended hours, you should try the tips mentioned above to ensure good-quality sleep.