Research shows that poor sleep has immediate negative effects on your hormones, exercise performance, and brain function.
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It can also cause weight gain and increase disease risk in both adults and children.
In contrast, good sleep can help you eat less, exercise better, and be healthier.
Over the past few decades, both sleep quality and quantity has declined. In fact, many people regularly get poor sleep.
TAMIL TRANSLATION
தமிழ் மொழிபெயர்ப்பு
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Here are 17 evidence-based tips to sleep better at night.
1. Increase bright light exposure during the day
SUMMARY
Daily sunlight or artificial bright light can improve sleep quality and duration, especially if you have severe sleep issues or insomnia.
2. Reduce blue light exposure in the evening
Exposure to light during the day is beneficial, but nighttime light exposure has the opposite effect.
Again, this is due to its effect on 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 (23, 24).
Blue light — which electronic devices like smartphones and computers emit in large amounts — is the worst in this regard.
There are several popular methods you can use to reduce nighttime blue light exposure. These include:
Wear glasses that block blue light.
Download an app such as f.lux to block blue light on your laptop or computer. Install an app that blocks blue light on your smartphone.
These are available for both iPhones and Android models. Stop watching TV and turn off any bright lights 2 hours before heading to bed.
SUMMARY
Blue light tricks your body into thinking it’s daytime. There are several ways you can reduce blue light exposure in the evening.
3. Don’t consume caffeine late in the day
4. Reduce irregular or long daytime naps
5. Try to sleep and wake at consistent times
6. Take a melatonin supplement
7. Consider eating supplements. Several supplements can induce relaxation and help you sleep, including: Ginkgo biloba, Glycine, Valerian root, Magnesium etc
8. Don’t drink alcohol
9. Optimize your bedroom environment
Many people believe that the bedroom environment and its setup are key factors in getting a good night’s sleep.
These factors include temperature, noise, external lights, and furniture arrangement
10. Set your bedroom temperature
Body and bedroom temperature can also profoundly affect sleep quality.
11. Don’t eat late in the evening
12. Relax and clear your mind in the evening
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Strategies include listening to relaxing music, reading a book, taking a hot bath, meditating, deep breathing, and visualization.
Relaxation techniques before bed, including hot baths and meditation, may help you fall asleep.
13. Take a relaxing bath or shower
14. Rule out a sleep disorder
One common issue is sleep apnea, which causes inconsistent and interrupted breathing. People with this disorder stop breathing repeatedly while sleeping (sleep apnea).
15. Get a comfortable bed, mattress, and pillow
Try to buy a high quality bedding — including a mattress — every 5–8 years.
16. Exercise regularly — but not before bed
Exercise is one of the best science-backed ways to improve your sleep and health.
It can enhance all aspects of sleep and has been used to reduce symptoms of insomnia.
17. Don’t drink any liquids before bed
The bottom line / SUMMARY
Sleep plays a key role in your health.
One large review linked insufficient sleep to an increased risk of obesity by 89% in children and 55% in adults.
Other studies conclude that getting less than 7–8 hours per night increases your risk of developing heart disease and type 2 diabetes.
If you’re interested in optimal health and well-being, it’s recommended that you make sleep a top priority and incorporate some of the tips above.
time investment
by
Ezhilarasan Venkatachalam
Tamil based English Trainer
Salem
source :
https://www.healthline.com/nutrition/17-tips-to-sleep-better
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