Like a healthy diet and regular exercise, a good night’s sleep is also important. Poor sleep is said to have negative effects on exercise performance, hormones, and brain function. Furthermore, insufficient sleep is associated with obesity and increases the risk of certain diseases for both children and adults. On the other hand, high-quality sleep can help you exercise better, eat healthy amounts of food, and improve your overall well-being.
For many years, the quantity and quality of people’s sleep have declined. Many get used to being sleep-deprived or settle with regularly getting poor sleep. To boost your overall health, below are some tips to improve your sleep habits:
Increase light exposure at daytime
Sunlight affects the body in many ways. One is that it sends signals to the brain, hormones, and body to stay awake or sleep when it’s time to do so. Every person has a circadian rhythm, also called the body’s natural time-keeping clock. Getting enough exposure to daylight helps to improve your circadian rhythm, which is bright blue, particularly on clear sunny days, and redder and softer on a sunset.
The light’s slow change in color intensity during the day will let your brain know the best time to sleep and wake up. However, not everyone gets to spend their time being active during the day. Higher quality organic CBD oil is another way to improve one’s sleep quality, as research suggests it has the potential to enhance cortisol’s release, working as a natural sedative.
Reduce caffeine consumption before evening
Caffeine might provide numerous health benefits, but it is best to regulate your consumption late in the daytime. One cup of coffee, for instance, can help you focus and boost your energy but taking it before bedtime can disrupt your sleep. So, it is best to drink decaffeinated coffee if you have trouble sleeping.
Try to wake and sleep at consistent times
Since your circadian clock works on a loop, being consistent with your bedtime routine helps you have better quality sleep. A study shows that participants with irregular sleeping patterns, particularly those who sleep very late on the weekends, experience poor sleep. The reason is that irregular sleep patterns affect the body’s melatonin levels and change the circadian rhythm. So, try to wake up and sleep at similar times of the day to help your body build a healthy sleep routine.
Avoid drinking alcohol
Consuming alcoholic drinks at night can have an adverse effect on your hormones and sleep. In fact, alcohol can aggravate the symptoms of snoring, sleep apnea, and disrupted sleep patterns. As much as possible, don’t take any alcoholic drinks four hours before sleeping. While alcohol makes you feel sleepy, it can reduce the quality of your sleep.
Having enough quality sleep every day is essential. Getting below 7 to 8 hours of sleep a day can negatively affect your body functions and increase your risk of having heart disease. Prioritize improving your sleep quality and duration to achieve optimal well-being.