It’s estimated that one out of every three adults doesn’t get enough sleep. The fact is, a good night’s rest is just as important as eating a healthy diet and exercising on a regular basis.
There is even research that has proven poor sleep has immediate and severe effects on your brain function, exercise performance, and hormones. It may also lead to an increased risk of disease in adults and children, and weight gain.
The good news is, you don’t have to keep suffering. There are several things you can do to improve your quality of sleep. One option is to work with a professional. For example, Reverie provides sleep coaching. You can also take some steps on your own. Some things you can do at home to help improve your sleep are found here.
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1. Increase Your Exposure to Bright Light During the Daytime Hours
The circadian rhythm is the way your body keeps track of time. It affects your hormones, your body, and your brain. The ultimate goal is to let your body know when you need to remain awake and when it is time to go to sleep.
Bright light and natural sunlight during the daytime hours help you when trying to maintain a healthy circadian rhythm. Also, this exposure to light will help to improve your daytime energy, in addition to improving overall nighttime sleep duration and quality.
If you suffer from insomnia, then exposure to bright lights during the day can help to not only improve the quality of your sleep, but also the duration. It can even reduce the amount of time it takes you to fall asleep.
2. Reduce Your Exposure to Blue Light at Night
While being exposed to light during the daytime hours is beneficial, at night, this can actually have the opposite effect. This is mainly due to your circadian rhythm, which tricks your brain into believing that it is still daytime and that you need to remain awake. This exposure to blue light is going to reduce the production of melatonin, which is a hormone responsible for helping you feel relaxed and ultimately fall asleep.
Your electronics emit blue light. As a result, you need to avoid using these devices in the evening, or use filters or an app that will help reduce blue light. It’s also a good idea to turn the television off and put down all the electronics about two hours before you plan to go to bed.
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3. Avoid Caffeine Later in the Day
There is no question that caffeine has a number of benefits. Just a single dose can help to increase your energy, sports performance, focus, and more.
However, if you opt to consume caffeine later in the day, then it is going to stimulate your nervous system. This can stop your body from being able to relax properly at night. In fact, if you consume caffeine six hours or less before you go to bed, it can impact your sleep significantly, making it harder for you to get to sleep and stay asleep.
Catch Your Zzz’s With These Tips
If you want to ensure you are getting plenty of sleep, and that you are getting quality sleep, then it is a good idea to use the tips and information found here. By doing this, you will find that you wake up feeling more rested and that you don’t have many of the symptoms related to lack of energy and other problems that you may have had in the past. You can get a great night’s rest – start by using the tips here.