Tips for better sleep at night

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Tips for better sleep at night

We all know that bettersleep is extremely important for the physical and mental well-being of every individual. However, many factors can interfere with a good night’s sleep, like illnesses, stress, and family responsibilities. This could affect the quality and quantity of sleep in an individual.

Although it is not always possible to control the factors that interfere with your better sleep, you can adopt a few habits to get better quality sleep. The sleep habits you follow every day, also known as your sleep hygiene, can positively influence the way you sleep.

In this article, we will be discussing some useful tips to help you get bettersleep at night.

• How does poor-quality sleep affect your health?

• What are the tips for bettersleep at night?

How does poor-quality sleep affect your health?

The quality of sleep you get every day is as important as eating a healthy diet and exercising regularly for good general health and well-being.

Adults must get approximately seven to nine hours of quality and better sleep every day. For children, the number of hours of sleep needed per day may vary from eight hours to sixteen hours, depending on their age. 

Poor sleep quality can impact your health and overall life in the following ways:

• Irritation and drowsiness during the day
• Feeling fatigued even after just getting up from sleep
• Reduced work efficiency
• Weight gain ( Know more about- What is Obesity? )
• Increased risk of falling ill

What are the tips for good sleep at night?

You can use the following tips to get bettersleep at night:

Stay away from the gadgets

Mobile phones, laptops, tablets, computers, and television sets are all blue-light sources that can interfere with your sleep by suppressing the production of melatonin by the body, which is a sleep-inducing hormone produced naturally by the body.

Switch off all electrical devices at least one to two hours before you go to bettersleep.

Avoid daytime naps

Avoid taking naps during the day to help you in getting a better sleep at night. If you do take a nap, take it in the early part of the day and ensure that the nap is for not more than twenty minutes.

Get sunlight during the day

The human body has a natural time-keeping clock, called the circadian rhythm. It affects the body, brain, and hormones of a person, helps one stay awake during the day, and tells the body when it’s the right time to sleep.

Getting natural sunlight during the day helps in keeping the circadian rhythm healthy. This helps in improving energy levels during the day, and the quality and duration of sleep during the night.

Avoid consuming caffeine in the later half of the day

Caffeinated drinks like tea, coffee, and sodas can help improve energy and focus during the daytime. But when caffeinated drinks are consumed in the later part of the day, they can stimulate the nervous system and worsen sleep quality.

It is therefore best to avoid caffeinated drinks in the late afternoon or evening. ( Know more about- Benefits and Side effects of Coffee )

Follow a regular sleep/wake cycle

Try to go to bed and wake up at approximately the same time every day. This can help in improving long-term sleep quality.

Avoid alcohol consumption

Alcohol consumption at night is known to either cause or increase the symptoms of sleep-related problems like sleep apnea, snoring, and disturbed sleep patterns.

Alcohol consumption is also known to alter the production of melatonin at night time, which plays an important role in maintaining the circadian rhythm of the body.

It is, therefore, recommended to avoid or limit the consumption of alcohol at nighttime.

Get regular exercise during daytime

Regular exercise and physical activity during the day can help you sleep better. However, a vigorous workout too close to bedtime will keep you awake and prevent a good night’s sleep. 

It is therefore advisable to finish your exercise during the daytime and avoid any vigorous physical exercise at least three to four hours before you go to bed.

Avoid eating heavy meals before sleeping

It is hard to fall asleep if you have a heavy meal just before going to bed.

It is recommended to avoid late-night heavy dinners consisting of fatty or spicy foods. Try to eat a light dinner a couple of hours before you go to sleep for good quality sleep.

Keep your bedroom environment comfortable

The bedroom environment plays a key role in getting a good night’s sleep. Factors like room temperature, external sources of light, and furniture settings can affect the quality of your sleep.

Switch off the lights including external lights from devices such as alarm clocks, minimize any external noise, and set your room temperature to a comfortable level that is not too cold or not too hot. Ensure that your bedroom has a relaxing, quiet, clean, and calm environment.

Get a good mattress

Invest in a good mattress, bed, and pillow to ensure a good night’s sleep as per your comfort.

Try to upgrade your bedding once every few years for the best sleep quality.

Avoid drinking any fluids before bedtime

Drinking a large quantity of fluids before bedtime can lead to an increased need to urinate during the night, making you wake up several times during your sleep and resulting in a negative impact on your sleep quality and daytime energy.

Avoid drinking any fluids for at least one to two hours before going to sleep.

Use relaxation techniques

A sleep routine that includes relaxation techniques like reading a book, listening to soothing music, deep breathing, and taking a hot water bath before going to sleep can help improve sleep quality.

You can try different relaxation techniques to see which method works best for you.

Rule out any sleep disorders

Certain underlying health problems can lead to sleep disorders which can make it difficult for you to get a good night’s sleep. For example, sleep apnea is a common sleep disorder that causes the breathing to stop for short periods repeatedly while sleeping, resulting in disturbed sleep.

It is best to consult a good doctor to manage any sleep disorders that you may have. ( Know more about- What is Sleep Talking ?) 

Consider taking supplements

Melatonin is an important sleep hormone that tells the brain when it is time to relax and go to bed. Melatonin supplements can help you sleep faster. Natural sleep aids like glycine, chamomile, and valerian can help in putting you to sleep faster.

It is best to consult a doctor before taking any kind of supplements to help you sleep faster and better.

We hope that we were able to answer all your questions regarding tips for bettersleep at night through this article.

If you want more information about how to get a good night’s sleep, you can contact a good general physician.

We only aim to give you information through the article and do not recommend any medication or treatment in any way. Only a qualified doctor can give you the best advice. 

You can get in touch with some of the best doctors of India at Manipal Hospital Old Airport Road Bangalore to know more about a good sleep routine and treat any sleep disorders that you may be having.