Many of us struggle to sleep better and good at night. And that’s we need because it’s pretty essential for us to work and perform better in the day. There can be various reasons of having sleeping troubles, but research shows that it’s not the numbers we really require to sleep, but it’s the quality of the sleep that fulfills and energizes us to the fullest for the next day. It’s just a matter of how you train your body and mind to sleep. Just understand how your body is tracking the sleep. There are some tips for you to sleep less and do more.
Expose Your Body to The Sunlight by Increasing Sunlight Exposure
A circadian rhythm works like a natural clock, which exists in your body. It has effects that can be positive or negative on your hormones and mentally or physically. If you manage them wisely. They can help with good sleep and tells you when you need a night of sleep.
What Natural sunlight or bright light does is during the day it keeps your circadian rhythm healthy. This improves daytime and maximizes your daytime energy and nighttime sleep quality and duration. It is highly recommended to the people who are suffering from insomnia because it reduces the time to sleep and improves sleep quality and duration. A study says that bright light exposure during the day increases sleep efficiency by 80%. It can be very effective for the ones who sleep less.
Refrain From Exposing your body to the Blue Light in the Evening
We talked about the exposure of your body in the day-light but it has equally negative effects in the evening. This can have a big impact on your circadian rhythm because, it makes your brain think that it’s daytime and you don’t require any sleep when you actually do. That can decrease the hormones that exist in your body to help you relax and get deep sleep. Electronic devices have the same effect as the evening light, like smartphones and computers, which emanates blue light from the screen in large amounts works the same way.
Eliminate DayTime Naps & Irregular Sleep
Short power naps can be beneficial, while long or irregular nap during the day can negatively affect your sleep at night. Daytime sleeps confuses your body and the internal clock, which results in sleeping discomfort in the night. And, if you look forward to sleep less and do more then you must refrain from taking naps in the daylight. A study shows some weird unexpected results of the participants who ended up being sleepier during the day after taking daytime naps. Nap of 30 minutes or less is adequate and can enhance brain function throughout the day while longer naps can negatively affect your health and sleep quality. If you take regular daytime nap sleep well and haven’t experienced any poor sleep quality then you shouldn’t have to worry. The effects of napping depend on the individuals and their habit.
Your Bedroom Environment Matters
Research says that the bedroom environment has a big role to play in your sleep habit. It can positively affect your mental and physical strength. You need to maintain the room environment that includes temperature, lights, noise, and furniture arrangement. The noisy place can really be the reason you don’t get a night of quality sleep and can cause long-term health issues. Diminishing lights and noise can improve the sleep quality and one can fall asleep deep and fast. Make sure your bedroom is quiet, relaxing and cool in the environment. Your body needs to feel like it’s at the charging station.
Relax & Don’t Eat before Sleep
Practice sleep virtual every day, A pre-sleep routine can help you relax your mind and body. Relaxation hacks before sleep have proved to be improving the sleep quality and can treat insomnia too if someone is suffering from it. There are various pre-sleep methods that include a relaxing massage, listening to relaxing music, read books, taking a hot bath, meditating or deep breathing which can help you to achieve a night of good quality sleep. Eating healthy and on a proper time is equally important as to relax before sleep. Quality and the time to consume the snack has an important role to play in your body. Interestingly a low-carb diet is preferred to eat before sleep to get the most of it. It is also recommended by the sleep professionals to stop eating 2 hours before you go to bed.
Track Your Perfect Bedtime
EZ Sleep Calculator is a great tool to help you find the best time to sleep and wake up so that you can get the maximum boost to work and stay refresh all day. If you stay stick with these habits and use this tool, You can definitely achieve the milestone of sleep less and do good!
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