Adequate sleep is as essential as a regular diet for a healthy life. Many factors negatively affect night sleep, which experts call "quality sleep." Mind-occupying topics such as work stress and family responsibilities can cause you to spin around in bed. Of course, you cannot easily control the factors that affect your sleep, but you can gain new habits that will make it easier for you to fall asleep. You can end your sleep problem by reviewing our suggestions that will help you sleep better at night.
1. Pay Attention to Your Circadian Rhythm
Recent research shows that human beings have an internal rhythm that allows them to be in harmony with nature. Disruption of this rhythm, called the circadian rhythm, can cause insomnia. The natural sunlight we get throughout the day helps keep your circadian rhythm in balance.
For a quality night's sleep, take care of getting sunlight as soon as you get out of bed in the morning. To awaken your mind, try to look at the sun for a few minutes by opening the window or going out on the balcony. You can get rid of your insomnia complaints because sunlight taken in the early hours of the morning will also increase melatonin production.
2. Reduce Blue Light Before You Go To Sleep
As much as the sunlight we receive during the day is beneficial for the circadian rhythm, prolonged exposure to light at night is just as harmful. Smartphones, tablets, and televisions emit a large amount of blue light. The excessive blue light you have been exposed to causes a signal to your mind that it is still daytime. That prevents you from relaxing and secreting melatonin, which facilitates the transition to sleep.
You can stop using the screen for at least two hours before going to sleep and choose dimmer lighting for a good night's sleep. You can use applications that filter blue light for your computer, tablet, and phone.
3.Reduce Caffeine Consumption
Drinking coffee in the afternoon could be the cause of your sleep problems. To prevent the body from relaxing at night, it is necessary to reduce caffeine consumption in the afternoons.
According to experts, consuming coffee after 15:00 adversely affects sleep quality by stimulating the nervous system. While reducing your caffeine consumption, you should also distance yourself from hidden caffeine sources such as sugary drinks, chocolate, and energy drinks.
4. Stop Napping During the Day
It is a fact that candies that last less than 20 minutes balance the mood and increase performance. However, experts agree that repeated daytime sleep disrupts the internal rhythm. If you have trouble sleeping at night, you can interrupt your daytime sleep or shorten its duration.
5. Don't Eat Late
Eating late can negatively affect sleep quality. By eating dinner as early as possible, you can fall asleep more comfortable with an empty and relaxed stomach. Choosing light and easily digestible foods for dinner can also help you sleep more comfortably.
6. Take Care of Not Being Sedentary During the Day
All scientific studies emphasize the importance of exercise for a healthy life and regular sleep. Regular physical activity can help prevent insomnia and help a restful night's sleep. Cycling, running, swimming, or yoga-like activities reduce stress and prepare the ground for a night of deep sleep.
7.Try to sleep in the right position
Neck and back pain can be the primary source of insomnia for many people. Trying to sleep in a way that triggers the pain causes you to be sleepless during the night. Experts emphasize that the neck should be in a neutral position for quality sleep. Choosing a pillow that is too high or too low may disturb your neck.
You can choose feather or memory foam pillows that fit your head and neck for a deeper sleep. Likewise, you can try to lie on your side to prevent back and waist pain. You can place a small pillow between your legs to reduce the tension in your waist area.
8. Check Your Bedroom
Habits such as studying in bed, using the computer, and even watching television continue to stimulate your brain. A stimulated and awake mind cannot meet the body's desire to sleep. So try to use your bedroom only for sleeping. Using dim lighting in your bedroom and opting for light-proof curtains can make your transition to sleep easier. You can also try to keep your bedroom cool to get rid of sleep complaints.
9. Establish a Relaxing Night Routine
It can be quite difficult to fall asleep with an active mind. To clear your mind, you can choose relaxing activities to avoid stress in the evening. A routine that appeals to your tastes can regulate your night's sleep.
Taking a warm shower or washing your feet with hot water before going to sleep can be a good start. A candlelit breathing exercise or light music that you can listen to in a dim environment can be your entrance ticket to the land of sweet dreams.