Ways to sleep better

Do you keep trying to fall asleep while sleeping and you don’t succeed? By knowing some solutions, you can reduce disturbing factors to sleep and have a better sleep. For example, do you know that you can use melatonin tablets to regulate sleep? There are other ways to sleep better; Like turning off the lights, not consuming caffeine before sleep and putting a pillow between your legs… stay with us.

Exposure to light during the day

The human body has a circadian rhythm. When you are exposed to sunlight during the day, it helps you stay awake and your hormones are regulated. Natural light increases energy during the day and makes you sleep better at night. Try to be exposed to sunlight every day or if you can’t, expose yourself to artificial light to help you sleep better during the night.

Reduction of blue light in the evening

Exposure to light during the day is fine, but not recommended at night. Try to reduce exposure to blue lights in your home or room from dusk onwards to help you sleep better. If you are exposed to blue light, the brain is tricked into thinking it is still daytime, so less of the hormone melatonin, which helps regulate sleep, is released. The blue light of mobile phones, tablets and computers will make you sleep in general. 2 hours before sleep, put away mobile phones and all electronic devices with blue light.

Do not drink caffeine in the afternoon

Avoid caffeine in the afternoon to help you sleep better. Caffeine increases energy, increases concentration, and improves athletic performance, but if consumed at night, it stimulates the nervous system and disrupts sleep. In a study, it was found that consuming caffeine up to 6 hours before going to sleep may disrupt the sleep process.

Do not sleep during the day

Avoid napping during the day to help you sleep better at night. Napping during the day can have a negative effect on the quality of your sleep at night. However, some people have good sleep quality at night even though they sleep in the afternoon. So there is no need to give up their midday sleep.

Try to have a regular bedtime

To sleep better, it is better to adjust your sleep rhythm with sunrise and sunset. People who have a regular sleep pattern have better quality sleep at night. When your circadian rhythm is regulated, the hormone melatonin is released on time and the signal reaches the brain. In this case, it will help to sleep better.

Do not eat dinner late

Do not eat dinner in the late hours of the night to help you sleep better. Eating late at night has a negative effect on the quality of sleep and the natural secretion of the hormone melatonin. Also, in some studies, it has been found that a low-carb diet helps sleep better at night.

Placing a pillow between the legs

To reduce back pain, place a pillow between your legs if you sleep on your side, and a pillow under your knees if you sleep on your back. This will reduce your pain and stress during the night and prevent you from waking up untimely.

Take a shower before bed to help you sleep better

Relaxation techniques before bed can help you sleep better. For example, you can take a warm shower, read a book, meditate or listen to relaxing music before going to bed. Try different methods to see which one works best.

Attention to the bedroom environment

The bedroom environment and its arrangement are the key factors for having a good night’s sleep. The temperature of the room, the lighting of the room and the arrangement of the furniture should be in such a way that you feel comfortable with them. In the bedroom, you should also reduce external noises to improve the quality of sleep.

The quality of the bed is also directly related to the quality of night sleep. You should use pillows, mattresses and blankets that you feel comfortable with when sleeping. Otherwise, when you wake up in the morning, you won’t feel good and the feeling of tiredness will still be with you. Before going to sleep, make the bedroom environment pleasant for you.

Exercise regularly

Exercise regularly to help you sleep better, but not before bed. People with severe insomnia are advised to include exercise in their daily schedule. But be careful that if you exercise late at night, it may even disturb your sleep. Exercising at night increases alertness because it increases the secretion of hormones such as epinephrine and Adrenaline will be.

Hide the clock

Are you one of those people who keep waking up during the night and looking at the clock until you wake up in the morning? This is a factor in reducing the quality of your sleep. To sleep better, move the clock away from you and put it in a place where you will notice it if it rings, but you won’t see it.

Do not drink liquids before going to bed

Consuming a lot of fluids from the afternoon onwards will cause you to not have a good night’s sleep and wake up constantly to go to the bathroom. Do not drink any kind of liquid at least 1 to 2 hours before going to bed so that you don’t have to constantly get up to go to the bathroom.

last word

We have described the most important tips to help you sleep better in this article. If you have trouble falling asleep at night, we suggest you to use melatonin tablets. Taking this supplement will regulate your sleep. Do you have experience using melatonin? Melatonin improves your circadian rhythm and gives you more relaxation.