Gain exposure to bright light during the day
Known as the circadian rhythm, your body clock is responsible for telling you when you should be awake and when you should be asleep. Exposing yourself to natural sunlight and bright light during the day is a good way of keeping your circadian rhythm in shape. As a result, your energy levels increase during the day, which leads to better sleep at night. Research has found that you can improve your sleep efficiency by up to 80% if you expose yourself to two hours of bright light during the day.
Avoid blue light at bedtime
Smartphones, TV screens, and computer screens are all sources of blue light. When exposed to excessive levels of blue light before bedtime, you will probably struggle to drift off to sleep. This is because blue light decreases levels of melatonin in the human body, which is integral for sleep. While switching off in this day and age might seem difficult, try and limit your blue light exposure for the two hours leading up to bedtime. You will notice a huge improvement in your sleep quality as a result.
Reduce your caffeine intake
When taken responsibly, caffeine can sharpen your focus and increase your energy levels. After all, so many of us can’t function properly without that morning cup of coffee! However, if you drink caffeine too close to bedtime, you will struggle to get to sleep. Researchers found that people who drink caffeine within six hours of going to bed had a more restless night’s sleep than those who didn’t. Most of the time, caffeine stays in your system for up to eight hours, so eliminating caffeine from your afternoons is an effective way to improve your sleep.
Stick to a daily routine
As humans, we’re creatures of habit. Our circadian rhythms run on a repeat loop that is aligned to sunrise and sunset. So, remaining consistent with your daily routine will have a big impact on your sleep quality. A study discovered that people who don’t go to bed at the same time every night had a much poorer sleep quality than those who regularly slept at the same time each day. While it might not be possible every day of the week, try and set yourself a bedtime that you can stick to.
Use products or supplements to help you
If you’re looking for some assistance to help you drift off to sleep at night, there are a number of innovative products you can invest in. Whether it’s a smart clock or therapy blanket, you might find that using the right products in your pre-bedtime routine will improve your sleep quality. Be sure to check out the best sleep products from innovative brands that can transform your bedtime routine.
Some people also benefit from taking a melatonin supplement before bed, which can be a useful way to drift off. You might also consider the likes of magnesium, valerian root, and lavender, which are all used to improve sleep quality. Ultimately, there are lots of things you can try to improve your sleep pattern, and we hope you’ve found these top tips helpful.
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