Rest is important to ensure you have a healthy body and mind. If you want to function optimally every day, you should aim for approximately 7-8 hours of sleep each night. Having a good quality and quantity of sleep is a must if you want to function at your best.
Unfortunately, many adults fall short of this recommended sleep duration. In turn, insufficient and poor sleep might have detrimental effects on your body, hormones, and even cognitive function. Not to mention, it might also raise the risk of various health problems.
Numerous factors can disrupt a good night’s sleep, from family issues to anxiety, and even work-related stress. While you may not always have good control over this stressor, there are several measures you can take if you want to promote better sleep quality. Discover the ultimate tips to help you sleep better at night below!
1. Engage in Regular Exercise
Regular exercise is one of the most effective ways to enhance both your sleep quality and overall health. Exercise is proven to be able to effectively alleviate symptoms of insomnia and promote better sleep. But do keep in mind, it is important to avoid vigorous exercise at night. The stimulating after-effects of exercise can instead make it difficult for you to relax and fall asleep when bedtime arrives.
2. Avoid Lengthy Naps
Indulging in extended daytime naps can disrupt your nighttime sleep. When you have lengthy naps in the afternoon, your internal body clock can be confused and thus it will be hard for you to feel sleepy. You might think that you can work best at night, and thus having naps in the afternoon can make up for the sleep time you lost during the night. But it is important to keep in mind that it doesn’t work that way. Aside from the quantity of sleep, your sleep time also has a huge effect on the quality of your sleep.
3. Minimize Exposure to Blue Light
Electronic devices such as computers, TVs, and smartphones emit a significant amount of blue light that can disrupt your sleep quality. Engaging with these devices, like scrolling through social media, or watching a film right before bedtime, can expose your eyes to these wavelengths of light that will disrupt the quality of your sleep. The reason is that blue light will affect the body’s natural circadian rhythm, making us feel alert instead of sleepy.
Avoiding blue light can indeed be challenging, after all almost all electronic devices emit it. However, to mitigate the negative effects without completely forgoing the use of electronics, you can install apps that can reduce blue light emission on your phone, or even purchase glasses that are specifically designed to block blue light from reaching your eyes.
Additionally, it is also a good idea to stop using any electronic devices at least an hour before going to bed. Instead of watching TV or scrolling your phone, it is best to use this quiet time to read insightful books, or even try meditating to calm your mind.
4. Avoid Late-Day Caffeine Intake
Caffeine offers various benefits, such as enhancing your focus and increasing energy. However, caffeine can also stimulate your nervous system. As a result, when you consume caffeine late in the day, it can interfere with your ability to get a good night’s sleep.
Thus if you want to achieve better sleep quality, it is advisable to not consume any caffeine after 3 or 4 p.m. Caffeine can stay in the bloodstream for 6 to 8 hours, thus having caffeine during this critical time frame can substantially diminish your sleep quality.
5. Set Comfortable Bedroom Temperature
Your bedroom temperature also plays a crucial role in determining your sleep quality. Thus, you should ensure that you set your bedroom temperature correctly before going to sleep. A comfortable sleep temperature for most individuals is around 70°F (20°C).
Additionally, make sure to schedule regular maintenance for your air conditioner, as proper maintenance will help your AC unit to work at its best at all times. If you’re currently looking for a reliable team of professional AC service providers, you should check out Luce Aircon SG. Luce Aircon is one of the best air conditioning service providers that can assist you in resolving any issue in the air conditioner system!
Prioritizing a good night’s sleep is crucial to enhance your quality of life and reduce any risk of health-related conditions due to lack of sleep. By integrating some of the tips that we have mentioned into your daily routine, it will be easier for you to attain a higher quality of sleep. Enjoy better overall well-being and lower the chances of developing health issues by following the best tips above!
