Poor sleep has been shown to have an immediate negative impact on hormones, exercise performance, and cognitive function. In both adults and children, it can cause weight gain and raise disease risk. Good sleep, on the other hand, can help you eat less, exercise more effectively, and live a healthier lifestyle. Both the quality and amount of sleep have dropped in recent decades. Many people have trouble sleeping daily. Getting a good night’s sleep is one of the most important things you can do to improve your health or reduce weight.
- Take a warm bath.
Your body temperature naturally drops at night, beginning two hours before bedtime and peaking at 4 or 5 a.m. When you soak in a hot tub, your body temperature rises, and the rapid cooling down that follows calms you. Showers are less effective, although they can still be used.
- Layout your clothes
Set routines and stick to them every night to assist your body in knowing that nighttime is approaching. Putting on your jammies, cleaning your hair, or brushing your teeth can all help you sleep better.
- Caffeine should not be consumed late in the day.
Caffeine can improve focus, energy, and athletic performance with just one dose. Caffeine, on the other hand, stimulates your nervous system late in the day and may prevent your body from properly resting at night.
- Reduce the number of long or irregular daytime naps.
While short power naps are useful, napping for long periods or on an irregular basis during the day might hurt your sleep. Sleeping during the day might throw off your internal schedule, making it difficult to sleep at night.
- Take a melatonin supplement to help you sleep better.
Melatonin is a sleep hormone that signals to your brain that it’s time to unwind and retire to bed. Taking 2 mg of melatonin before bed enhanced sleep quality and vitality the next day, as well as helped participants fall asleep faster, according to one study.
- Wear socks to bed
Warm your feet with a nice pair of socks if cold feet are keeping you awake, especially in the winter. The extra layer under the sheets can help you fall asleep faster by improving circulation in your extremities.
- Limit your evening meals and beverages.
A heavy meal or spicy snack eaten too soon before bedtime can cause your digestive system to work overtime while the rest of your body sleeps.
- Optimize your bedroom environment
Many people believe that the environment and layout of their bedroom are important aspects in getting a good night’s sleep. Temperature, noise, exterior lighting, and furniture layout are some of these influences.