Well-being/ Sept 2020
17 Proven Tips to Sleep Better at Night (Healthline)
A good night’s sleep is just as important as regular exercise and a healthy diet. Research shows that poor sleep has immediate negative effects on your hormones, exercise performance, and brain function.
It can also cause weight gain and increase disease risk in both adults and children. In contrast, good sleep can help you eat less, exercise better, and be healthier.
Over the past few decades, both sleep quality and quantity has declined. In fact, many people regularly get poor sleep
If you want to optimize your health or lose weight, getting a good night’s sleep is one of the most important things you can do.
Here are 17 evidence-based tips to sleep better at night.
1. Increase bright light exposure during the day
2. Reduce blue light exposure in the evening
3. Don’t consume caffeine late in the day
4. Reduce irregular or long daytime naps
5. Try to sleep and wake at consistent times the weekends
6. Take a melatonin supplement.
8. Don’t drink alcohol
Avoid alcohol before bed, as it can reduce nighttime melatonin production and lead to disrupted sleep patterns.
9. Optimize your bedroom environment
Optimize your bedroom environment by eliminating external light and noise to get better sleep.
10. Set your bedroom temperature
Test different temperatures to find out which is most comfortable for you. Around 70°F (20°C) is best for most people.
11. Don’t eat late in the evening
Consuming a large meal before bed can lead to poor sleep and hormone disruption. However, certain meals and snacks a few hours before bed may help.
12. Relax and clear your mind in the evening
Relaxation techniques before bed, including hot baths and meditation, may help you fall asleep.
13.Take a relaxing bath or shower
A warm bath, shower, or foot bath before bed can help you relax and im-prove your sleep quality.
14. Rule out a sleep disorder
There are many common conditions that can cause poor sleep, including sleep apnea. See a healthcare provider if poor sleep is a consistent problem in your life.
15. Get a comfortable bed, mattress, and pillow
Your bed, mattress, and pillow can greatly affect sleep quality and joint or back pain. Try to buy a high quality bedding — including a mattress.
16. Exercise regularly — but not before bed
17. Don’t drink any liquids before bed
One large review linked insufficient sleep to an increased risk of obesity by 89% in children and 55% in adults .
Other studies conclude that getting less than 7–8 hours per night increases your risk of developing heart disease and type 2 diabetes
If you’re interested in optimal health and well-being, it’s recommended that you make sleep a top priority and incorporate some of the tips above.