5 Proven Tips to Sleep Better at Night

Good night’s sleep is more important than you know. Without a good night’s sleep, you might suffer many negative effects on the brain functions, as well as on your hormones. It might also cause you to put on weight. However, if you sleep well, you exercise better, eat less, and be healthy. If you have to maintain your health, it is important to sleep well.

Here are some tips that will help you to sleep better.

1.Avoid Consuming Caffeine Before Sleeping

Caffeine has several health benefits. A cup of it can improve focus, sports performance, and energy. Nevertheless, if you consume it late at night, it tends to stimulate the nervous system and can keep your body from relaxing during the night. Studies have shown that consuming it even before 6 hours prior to bed can worsen sleep. It stays elevated in the blood for about eight hours. Hence, it is better not to drink coffee after 4, especially if you tend to be sensitive to caffeine. Even if you do, stick to decaffeinated coffee.

2.Sleep and Wake Up at a Consistent Time

The human body has a circadian rhythm which functions in a loop. It aligns with sunset and sunrise. If you are consistent with the time you wake up and sleep, it will help you to improve your sleep quality. The irregular sleeping pattern might change the circadian rhythm along with melatonin levels which signal the brain to sleep. Thus, in case you are having trouble sleeping, wake up and go to bed at the same time.

3.Take Supplement

Melatonin is the primary hormone which tells the brain that it is time to go to bed and relax. Supplements can help you when you have trouble sleeping. As a matter of fact, these supplements are also used for the treatment of insomnia. You can also take the supplement to improve your sleep at night, for more information, follow the hyperlink. These can help you out when you are traveling and are available on the online stores. However, make sure that you start with a low dose for adjusting tolerance.

4.Avoid Drinking Alcohol

If you gulp down a couple of drinks at night, it might affect your hormones and sleep. Alcohol increases or causes sleep apnea, disrupted sleeping patterns, and snoring. As a matter of fact, it might also change melatonin production in your body that plays an important role in the circadian rhythm of the body.

5.Optimize the Bedroom Environment

The set of the bedroom is one of the primary factors when it comes to getting proper sleep at night. The set up might include noise, temperature, furniture arrangement, and light. External noise can lead to poor sleep. Studies have shown that people sleep better when the light and noise in the bedroom is diminished. If you have to optimize the setup of your bedroom, you have reduced external noise, artificial and natural light, and devices such as an alarm clock. Make the bedroom relaxing, quiet, and clean.