A good night’s sleep is just as important as regular exercise and a healthy diet. Here are some tips to follow to help you get a perfect night’s sleep.
First, you have to stop drinking caffeine at 2 pm every day, so you can sleep early and have enough time to rest your body.
Increasing bright light or natural sunlight during the day helps keep your circadian rhythm healthy. It improves daytime energy, as well as nighttime sleep quality and duration.
Turning off the light in the evening is beneficial. It will affect your circadian rhythm, tricking your brain into thinking it’s still daytime. This reduces hormones like melatonin, which help you relax and get deep sleep.
Avoiding long daytime naps will also help you sleep early, as sleeping in the daytime can confuse your body clock.
Drinking alcohol at night can also negatively affect your sleep and hormones.
Alcohol is known to cause or increase sleep apnea symptoms, snoring, and disrupted sleep patterns.
Try not to eat late in the evening. Eating late may negatively affect both sleep quality and the natural release of HGH and melatonin.
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.
Try to take a relaxing bath or shower before going to bed. A relaxing bath or shower is another popular way to sleep better.
Studies indicate that they can help improve overall sleep quality and help people — especially older adults — fall asleep faster.
Make sure that you have a comfortable bed, mattress, and pillow.
Apart from the relaxing environment, bed quality can also affect sleep.