6 best tips to achieve a good quality night’s sleep

good quality night's sleep
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A good quality night’s sleep has the same importance for our bodies as regular exercise and a healthy diet. According to a 2017 study published by Dove Medical Press, poor sleep can cause immediate negative effects on the whole body, including appetite, hormones, mental and psychical performance, as well as brain function. It therefore goes without saying that getting a good night’s sleep is the ultimate in self-care.

During the day, we have lots of stress and spend many resources. Therefore, we need time where our body can fully relax and recharge to help us maintain inner balance. Poor sleep might lead to various health issues in the long term, making you less focused and active during the day.

However, a good quality night’s sleep allows you to feel refreshed in the morning, eat less, perform better, and stay healthier overall. Even though sleep has always been something less important than productive work, people are now becoming more aware of their health and well being. This is why people started paying attention to how they sleep and trying to manage sleep hygiene.

If you want to optimize your wellness or feel better during the day, getting a good quality night’s sleep can become the ultimate solution. Let’s take a look at how you can boost your sleep routine and make the most out of your night’s rest with our tips below.

Here are My Top Practise-Proven Tips to Achieve A Good Quality Night’s Sleep

Increase Bright Light Exposure During the Day

Our bodies have a natural time-keeping clock system that is scientifically called a circadian rhythm. It has been shown to affect the body, mind and hormones. As you may guess, this clock helps us stay awake and tell our bodies when it’s time to fall asleep. Therefore, natural sunlight, as well as a bright light during the day, allows us to maintain a healthy circadian rhythm. This, as a result, increases daytime energy while also allowing your body to better sleep.

Studies show that those who regularly work under bright light during the day can make it easier to fall asleep and get deeper rest. It also helps reduce the time it takes to fall asleep by 80%. Other studies show that 2 hours of bright light exposure in adults helps increase the amount of sleep up to 2 hours and overall sleep efficiency by 70%. 

Less Light During Sleep 

Even though exposure to light during the day is vital for our inner clock, it is vital to reduce the light as much as possible during your pre-sleep ritual and in your bedroom especially. The dark atmosphere helps release melatonin – our sleep hormone. Darkness signals our body that it is night and it is time to sleep, allowing you to easily fall asleep. This also helps you relax and get deep sleep.

You should also reduce the exposure to blue light. The light is produced by our electronic gadgets like smartphones and computers. While you can just stop using gadgets before sleep (best 2-3 hours), during the day, we still get lots of blue light exposure as our world is highly digital. Some ways you can reduce the amount of light you get during the day are:

  • Wear special glasses that block blue light;
  • Install applications that can block the blue light on your smartphone;
  • Stop watching TV before going to sleep.

Don’t Drink Caffeine Before Sleep

There are many benefits of caffeine consumption. A single cup of green tea or a coffee can help sharpen your concentration, boost mental performance and increase energy. However, when you drink caffeine late at night, caffeine significantly stimulates the nervous system and may ruin the whole circadian rhythm.

Based on one 2013 study published in the Journal of Clinical Sleep Medicine, consuming caffeine 6 hours before sleep has a significant impact on sleep disturbance. This is because it may stay in our bodies for 6–8 hours and help keep you moving and not sleep. Therefore, the last time you can drink large amounts of caffeine is at 1–2 p.m. After that, stick to herbal teas like chamomile.

Consume CBD Supplements 

CBD (commonly referred to as CBD) is one of over a hundred cannabinoids present in hemp plants. It is a safe, non-addictive compound that has been shown to indirectly interact with the internal endocannabinoid system (ECS). This system is responsible for keeping most vital bodily functions in check. By influencing cannabinoid receptors, CBD may help establish homeostasis and calm you down.

CBD for sleep may work as a natural calming ingredient, allowing you to relax and unwind after a long day. Since racing thoughts and body tension can disturb you from having a quality night’s sleep, CBD supplements can become an excellent option. The market is vast and offers various products, like CBD oil, capsules and edibles like Naturecan’s CBD gummies. In addition, CBD supplements for sleep also contain other beneficial calming ingredients that help release melatonin. 

However, when consuming CBD supplements for sleep, it is vital to start with a low dose and gradually increase it until finding the optimum dose. Take CBD supplements for sleep at least 2 hours before bed so they can work. It is also recommended to consult with a healthcare provider before consuming CBD.

Create a Convenient Bedroom Environment

There is a common belief that a convenient and cosy environment in the bedroom plays a key role in how you sleep. There are many factors that you consider, including a pillow, fresh air, lights, temperature, noise, lights and furniture arrangement. Several studies show that external noise, which often comes from traffic, can lead to poor sleep, especially in people sensitive to noise.

Final Thoughts

Sleep is essential for us. Poor sleep affects mental and psychical energy during the day while also leading to imbalance. This is why it is vital to maintain a good quality night’s sleep by working with your circadian rhythm. Here I’ve covered the most useful tips in my personal view to help you achieve healthy sleep and therefore improve overall well-being. I hope they help!

This post was featured by Twinkl in their Sleep Blog

Hygge photo, Tranquility photo created by ArthurHidden, Chamomile tea photo created by 8photo

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