3 proven tips to get a better night’s sleep
1. Find the same or more words for Viver
Your body has a natural stopwatch known as the circadian rhythm (13, 14).
It affects the brain, body, and hormones by helping you stay awake and telling your body when it’s time to sleep (14, 15).
Natural sunlight or bright light during the day helps keep the circadian rhythm healthy. This improves daytime energy, as well as the quality and duration of nighttime sleep (16, 17, 18).
In insomniac people, daylight for bright light improved the quality and duration of sleep. It also reduced the time it took to fall asleep by 83% (19).
In a similar study of the elderly, exposure to bright light for 2 hours during the day found that sleep increased by 2 hours and sleep efficiency by 80% (20)
Although most studies have involved people with severe sleep disorders, daily light exposure is likely to help you, even if you are an average sleeper.
Try to expose yourself to sunlight daily or, if that’s not practical, place it in a lamp or artificial lamp.
2. Reduce exposure to blue light in the evening
Daytime light exposure is beneficial, but nighttime exposure has the opposite effect (21, 22).
Again, this is due to its effect on the circadian rhythm, which causes the brain to think it is still during the day. This reduces melatonin-like hormones that help you relax and sleep soundly (23, 24).
Blue light – emitted in large quantities by electronic devices such as smartphones and computers – is the worst in this respect.
There are several popular methods you can use to reduce your exposure to night blue light. Name and this page:
Wear glasses that block blue light (24, 25).
Block a blue light on your laptop or computer by blocking an application like f.lux.
Install a blue light blocking app on your smartphone. For iPhone and iPhone, you can use Android.
Stop watching TV and turn off all lights for 2 hours before going to bed.
3. Don’t use caffeine at the end of the day
Caffeine has numerous benefits and is consumed by 90% of the US population (26, 27, 28, 30, 30).
One serving can improve focus, energy, and athletic performance (31, 32 sources, 33 sources).
However, when used at the end of the day, caffeine stimulates the nervous system and can prevent the body from naturally relaxing overnight.
In one study, consuming caffeine up to 6 hours before bedtime significantly impaired sleep quality (34).
Caffeine can remain elevated in the blood for 6-8 hours. Therefore, drink large amounts of coffee after 15-4. not recommended, especially if you are sensitive to caffeine or have difficulty sleeping (source 31, 35).
If you crave a cup of coffee in the late afternoon or evening, stick to decaf coffee