Sleep is very important. It not only restores the body but also performs important metabolic processes, such as removing toxic proteins from our brain. Insufficient sleep is related to a variety of health problems. For example, it can increase the incidence of body inflammation and reduce concentration, affect insulin signaling, affect cardiovascular health, etc. So it is important to have a good sleep. But as the pace of social life accelerates, long-term life pressure makes our sleep quality worse and worse. Here are 10 tips to help you have a better sleep.
1. Reduce The Influence Of Light
Light affects melatonin which will help regulate the body’s biological clock. Melatonin is a hormone that will signal you that it is time to sleep. Blue light (produced by the sun, but also produced by the screens of televisions, computers, and smartphones) can interfere with the production of melatonin. If affected by blue light, even the small screen of a smartphone may make it difficult to fall asleep. Therefore, try not to play your phone before going to bed. If you live in a light-polluted area, please consider installing blackout curtains or using a sleeping blindfold to avoid the effects of light on sleep. In order to fall asleep faster, avoid bright lights and blue lights within two hours before going to bed; if necessary, you can also use anti-blue light glasses to reduce the blue light from the computer, tablet, or mobile. So in order to sleep better, you need a dim bedroom or a sleeping blindfold.
2. Reduce The Impact Of Noise
Noise can increase the pressure to fall asleep and impair your sleep quality. Compared with continuous noise, sudden noise is more likely to interfere with your sleep. For example, the noise of a running air conditioner may not bother you, and may even provide soothing white noise and cover up more complicated external noises, but if it starts suddenly, the same air conditioner may disturb you or even wake you up. Noise will greatly reduce the quality of your sleep. If you cannot keep the bedroom quiet, please use earplugs. You can also use white noise or soothing music, especially it can mask other sounds, but you need to keep the volume low. Otherwise, the effect may be counterproductive.
3. Keep The Temperature Comfortable
Increased body temperature is positively related to insomnia. Therefore, if your bedroom is too hot, it can raise your body temperature and make it difficult to fall asleep, and the quality of sleep may decrease. Even if the high temperature does not prevent you from falling asleep, you should still choose to sleep in a cool room, because the heat has a far greater impact on sleep quality than noise. A comfortable and cool room can reduce the time it takes you to fall asleep and enters deeper sleep.
4. Do Not Drink Alcohol Before Going To Bed
Alcohol is a depressant of the central nervous system. Alcohol can help you relax; you might think it can help you sleep better. However, research shows that this is not the case: at first, alcohol can help you fall asleep, but if you keep drinking before going to bed, this effect will disappear after a few days. In fact, from the beginning, it will damage your sleep quality. So please do not use alcohol as a sleep aid, it can help you relax, but it will impair the quality of sleep. Anyway, avoiding alcohol after dinner is a very good choice.
5. Do Not Drink Coffee Before Going To Bed
Caffeine has a refreshing effect and can also increase dopamine levels, which can stimulate and enhance mood. But some people may not be sensitive to caffeine, so some people do not feel that caffeine affects sleep, but caffeine still affects them to enter a deep sleep state. In order to protect your sleep, avoid alcohol and caffeine within six hours after dinner. You should also avoid bright lights and blue light within two hours before going to bed, and avoid all light and noise during sleep as much as possible (earplugs and sleeping blindfold may help). Finally, you need a cool place to sleep better.
6. Moderate Exercise
Exercise more and sleep better, but you need to pay attention to the amount of exercise and exercise time. Excessive exercise can actually affect sleep. Another question is if it is good for doing exercise evening? Exercise at night will increase your core temperature, which is not conducive to sleep, but this increase is temporary. Exercise will also increase the production of adrenaline, but this is temporary too. Therefore, unless you jump to bed after exercising without taking time to adjust and bathe, this will affect your sleep really. But the most important thing is that night exercise may disrupt your circadian rhythm because of your body associates activity with the day. So the best way is to do exercises during the day or less vigorous exercises at night, such as walking, yoga, etc.
7. Regular Sleep Time
Your body is a huge biological clock, every second is recorded. Most physiological processes follow a 24-hour schedule of temperature and light (this is why artificial light can disrupt sleep quality). This 24-hour schedule is your circadian rhythm. If you mess it up, an unfixed sleep schedule may damage your sleep quality. Going to bed at about the same time every night can improve sleep quality and reduce the time to fall asleep. To further consolidate your circadian rhythm, regular bedtime can help, by sending a signal to your body that it is about to lie down and sleep. This procedure can be very simple, such as bathing and brushing teeth, or spending some time reading or meditating. The time before you go to bed should not include any activities that strongly stimulate your senses, such as playing games. Finally, remember that the screens of TVs, mobile phones, and computers all produce blue light, and blue light can destroy the production of melatonin and affect sleep.
8. Taking Melatonin
Avoiding blue light means your body produces melatonin, which promotes sleep. Therefore, it is important to avoid blue light within two hours before going to bed. If you have taken this step but still cannot fall asleep, you can try taking melatonin as a supplement. Oral melatonin can help reduce insomnia, reduce sleep latency, and improve sleep quality. It can also help fight jet lag, so it is especially popular among frequent travelers. However, don’t think that oral melatonin allows you to change your sleep schedule at will. Light is still a stronger regulator of the melatonin rhythm in your body. The intake of melatonin is just a supplement. And this method is to try to take melatonin at bedtime after you have implemented tips 1 to 7 but still cannot fall asleep. After all, long-term dependence on drugs is not a good habit.
9. Supplement Magnesium Appropriately
A lack of magnesium (a mineral that plays an important role in the brain) can cause abnormal neuronal excitement, which can lead to sleep disorders. Supplementing magnesium has been shown to improve the quality of sleep in the elderly because the magnesium intake of the elderly is relatively low. Although the elderly are particularly vulnerable to threats, magnesium deficiency is not uncommon among young people, especially athletes, because magnesium is lost through sweat. There are many kinds of foods rich in magnesium, such as seaweed, peanuts, millet, soybeans, and so on. If you want to use supplements, the intake should not exceed 350 mg. And supplements may cause gastrointestinal discomfort, diarrhea, etc., so it is best to supplement through food intake. But if your body already contains enough magnesium, then supplementing more magnesium will not benefit your sleep.
10. Use Lavender To Help You Sleep
Among the many reasons for lack of sleep, the two most common reasons are stress and not enough sleep time. Everyone wants to sleep more on weekends. Unfortunately, this method is actually not healthy. Lavender can relieve stress, and its fragrance can promote relaxation, reduce insomnia, and improve sleep quality. If stress or anxiety is bothering your sleep, then lavender may help. Of course, you can also choose some other fragrances which can help you sleep, such as marjoram, sandalwood, etc.