How Can You Achieve A Good Night's Sleep?

woman waking up in bed after a good night's sleep

Just like regular exercise and a healthy diet are important, so is a good night's sleep. Having a poor sleep schedule can have negative effects on your brain function, lead to weight gain, and increases the risk of many other health conditions.

Here are some tips on how to achieve the perfect night’s sleep!

  • Increase daily bright light exposure

Your body has a natural way of telling time. When it's daytime, your body reacts letting your brain know it’s time to stay awake. Getting sunlight exposure daily will improve your sleep quality and duration.

  • Caffeine Cut Off

A single dose of caffeine can enhance your focus and your energy, but if it's consumed later in the day, the caffeine will stimulate your nervous system. This may stop your body from naturally relaxing at night. It is recommended to not drink any caffeine after 3 or 4 p.m.

  • Temperature

During the summer or warmer months, you may find it harder to fall asleep, tossing and turning until you're comfortable. Having your room at the right temperature, around 70 degrees, has been found to be the most comfortable temperature for sleeping.

  • No Snacks

Your late-night snack may be playing a role in how you sleep. Eating at night can affect the natural release of HGH and melatonin in your body. Consuming a snack, or even a large meal, before bed can disrupt your hormones. However, there are a few that may help you before bed so don’t rule out all snacks. Good snacks to eat before bed include ones that contain sleep-supportive compounds like almonds, kiwi, walnuts, or even some teas like chamomile and passionflower.

  • Sleep Disorder

If you have tried the above and still aren't noticing any difference, it may be time to try to rule out a sleep disorder. One of the many common sleep disorders is sleep apnea which can cause you to have inconsistent and interrupted breathing. There are also sleep movement disorders. Talk to your healthcare provider for options on how to go about ruling out any disorder so you can finally get some well-deserved sleep.

 

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