A balanced diet, frequent exercise, and a good night sleep are all essential.
According to research, getting too little sleep has an immediate negative impact on hormone levels, physical performance, and cognitive function.
It can also cause one to gain weight and even increase disease risk in both adults and adolescents.
Contrarily, good sleep can aid you to eat less, exercise better, and be healthier.
Surprisingly, over the previous decades, both sleep quality and quantity has reduced to the minimal level.. In fact, there are people who rarely get poor sleep.
If you want to manage your health effectively or lose weight, getting a good night’s sleep is one of the most important things you should consider doing..
So, we will be looking at evidence-based tips to sleep better at night.
The first thing is to increase bright light exposure during the day. Your body has a natural time-keeping clock known as your circadian rhythm, and it affects your brain, body, and hormones, helping you stay awake and telling your body when it’s time to sleep.
Natural sunlight or bright light during the day helps keep your circadian rhythm healthy. So, as this improves daytime energy, it also improves nighttime sleep quality and duration, as well.
In essence, daily sunlight or artificial bright light can improve sleep quality and duration, especially in the case of severe sleep issues or insomnia.
Then, you need to reduce blue light exposure in the evening. As much as exposure to light during the day is beneficial, it is not the same as night time.Again, this is due to its effect on your circadian rhythm, tricking your brain into thinking it’s still daytime. This reduces hormones like melatonin, which helps you relax and get deep sleep.
Blue light — which electronic devices like smartphones and computers emit in large amounts — is the worst in this regard.
Another thing you shouldn’t do is to consume caffeine late in the day. Caffeine has several advantages and most people consume it. A single dose can boost focus, energy, and sports performance, but when consumed late in the day, caffeine stimulates your nervous system and may stop your body from naturally relaxing at night.