Changing your diet and way of living could help you get better sleep. Additionally, several natural therapies and vitamins may be helpful.
A balanced diet and regular exercise are vital for your health, but so is getting a good night’s sleep.
Poor sleep can negatively impact your emotions, heart health, immune system, and capacity to think clearly, according to ResearchTrusted Source. In addition, it can raise your risk of diabetes and obesity, among other illnesses.
Because of this, one of the most crucial things you can do to improve your health is to get a decent night’s sleep.
Here are 10 research-backed suggestions to improve your quality of sleep.
1. Reduce blue light exposure in the evening
Because nighttime light exposure lowers your levels of some hormones, such as melatonin, which promotes relaxation and deep sleep, it may have the opposite impact from daytime light exposure.
The worst kind of light in this sense is blue light, which is released in enormous quantities by electronic gadgets like computers and smartphones.
You can lessen your exposure to blue light at night using a number of well-liked techniques. These include putting on blue light-blocking eyewear and shutting off the TV, electronics, and bright lights two hours before bed.
Read more about sleep and blue light.
2. Increase exposure to bright light throughout the day.
Your circadian rhythm can be maintained by spending time in bright light or natural sunlight throughout the day. This will enhance your energy levels during the day and the length and quality of your sleep at night.
According to the findings of a small 2022 study (Trusted Source), exposure to bright light during the day may enhance the length and quality of sleep. Because of this, it’s a good idea to receive some sunlight every day or, if that’s not feasible, to buy some artificially bright light bulbs.
An earlier 2017 studyTrusted Source of over 100 office workers indicated that people who were exposed to a lot of light in the morning had higher sleep quality and better synchronization of the body’s internal clock, but they also had less time to fall asleep at night, especially during the winter.
3. Make an effort to go to bed and wake up at regular times.
The circadian rhythm in your body runs on a predetermined cycle, synchronizing with dawn and dusk. For this reason, maintaining regular sleep and wake-up intervals can help you get better sleep over the long run.
Sleep quality was found to be significantly impacted by irregular sleep patterns and late bedtimes, according to a 2020 analysis of 41 studies.
Try to establish the routine of rising and falling asleep at roughly the same times each day if you have problems falling asleep. You may not even need an alarm after a few weeks.
4. Avoid consuming alcohol.
5. Cut back on long or erratic daytime naps
Short power naps have their uses, but prolonged or erratic naps during the day can interfere with your ability to sleep at night.
Sleeping during the day might throw off your internal clock, making it difficult for you to fall asleep at night.
However, the consequences of napping differ for each individual. For instance, according to a 2021 evaluation (Trusted Source), napping may be beneficial for athletes or others who participate in physically demanding activities without affecting the quality of their sleep at night.
You shouldn’t be concerned if you regularly snooze during the day and get enough sleep. However, if they appear to be interfering with your sleep at night, think about reducing or shortening them.
6. Make your bedroom as comfortable as possible
The comfort of your bed and linens is only one aspect of your bedroom’s atmosphere. TemperatureTrusted Source, noiseTrusted Source, ventilation, and even the amount of carbon dioxideTrusted Source or allergens in the air should all be taken into account.
Try to reduce outside noise, light, and artificial lighting from gadgets like alarm clocks to create the best possible atmosphere in your bedroom.
Additionally, try to maintain a pleasant temperature in your bedroom. Most individuals find that a temperature of about 65°F (18.3°C) is comfortable, though this varies depending on your habits and interests. Improving the air quality in your house could also be a smart move.
7. Avoid beverages right before bed.
The medical word for frequent nighttime urinating is “nocturia.” Both the quality of sleep and energy levels during the day may suffer as a result.
Although some people are more sensitive than others, similar symptoms might arise from consuming big amounts of drinks before bed.
Even while staying hydrated is important for your health, it’s a good idea to cut back on your fluid intake in the evening.
Try to avoid drinking anything liquids for one to two hours before bed, just like you would with eating.
Additionally, you should use the restroom just before bed to reduce the likelihood that you will wake up during the night.
Read more: Water consumption prior to bedtime.
8. Get frequent exercise, but avoid doing it right before bed.
Getting regular physical exercise can helpTrusted Source improve sleep and health.
It can enhance all aspects of sleep and has been usedTrusted Source to reduce symptoms of insomnia.
Although daily exercise is key for a good night’s sleep, exercising too late in the day may causeTrusted Source sleep problems.
This is due to the stimulatory effect of exercise, which increases alertness and levels of hormones such as epinephrine and adrenaline. However, this can also depend on the individual.
150 minutes of exercise each week is advised by the Physical Activity Guidelines for Americans. You might experience an improvement in the quality of your sleep if you space this out over the course of the week and remember to leave a few hours between your workout and bedtime.
9. In the evening, unwind and clear your head.
It has been demonstrated that using relaxation techniques before bed improves the quality of sleep. These methods are also frequently employed to treat insomnia. Meditation, mindfulness, and even music listening are a few examples (Trusted Source).
Other options include deep breathing, visualizing, a hot bath, and reading a book. Try a variety of approaches to see which one suits you the best.
Find out more about three methods to meditate for better sleep and how to fall asleep in 10, 60, or 120 seconds.
10. Disqualify a sleep disturbance
There could be a medical illness at the root of your sleep issues.
A prevalent problem is sleep apnea. About 17.4% of women and 33.9% of men in the US may have sleep apnea, according to a 2023 analysis.
Other sleep disorders include of:
narcolepsy
parasomnia
restless legs syndrome