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11 Proven Tips For Better Sleep

A cute cat and dog sleeping together

Having trouble falling or staying asleep? Practicing a healthy sleep routine can help you get to sleep faster, stay asleep longer, and feel more refreshed and productive throughout the day.

A good night’s sleep is just as vital as working out and eating right.

Science has proven that your hormones, workout performance, and cognitive function will all suffer instantaneously from a lack of sleep.

It can also make people gain weight and put them at higher risk for diseases, and that goes for both adults and kids. Adequate sleep can help you lose weight, exercise, and stay healthy.

In recent decades, sleep quality and quantity have dropped. Many people, in fact, have chronic sleep problems.

Getting enough sleep is crucial if you’re trying to improve your health or drop some pounds.

Here are 11 methods to help you get a good night’s sleep:

  1. Get more daylight exposure:
A woman standing in the sun

The circadian rhythm is the internal body clock that keeps you on schedule. It has a plethora of effects on your nervous system, including keeping you alert and signaling when bedtime is.

Daytime exposure to strong light, whether from the sun or artificial sources, aids in maintaining a normal circadian rhythm. The quality and duration of sleep also improve, which in turn increases attentiveness during the day.

Those who suffer from insomnia can benefit from more restful sleep after being exposed to strong light during the day. It also cut the time it took to fall asleep by 83%.

A comparable study conducted on persons of retirement age indicated that just two hours of daytime exposure to bright light boosted total sleep time by two hours and efficiency of sleep by 80 percent.

Light therapy may assist even if you get a good night’s sleep every night, despite the fact that most studies have focused on those with severe sleep problems.

If you can’t get enough natural light into your life, try using artificial bright light devices or bulbs.

  1. Cut back on your nighttime blue-light exposure

Daytime sun exposure is helpful, but midnight blue-light exposure has the reverse impact. This is because it keeps your body and mind convinced that it is still daytime. 

Hormones like melatonin, which aid in winding down and sleeping deeply, are suppressed.

The worst offenders in this category are the blue lights emitted by common electronic devices like cell phones and PCs.

  1. Avoid having caffeine after 2 PM.
A woman smiling and drinking a hot cup of coffee

Caffeine is used by 90% of the population in the United States due to its multiple advantages. Concentration, stamina, and speed can all be improved with only one dose.

However, caffeine can prevent your body from entering a restful slumber if eaten late in the day.

An increased blood level of caffeine can last for up to eight hours. If you’re sensitive to caffeine or have difficulties sleeping, it’s best to avoid drinking a lot of coffee after 2 p.m.

In the late afternoon or evening, if you really need a cup of coffee, make sure it’s decaf.

  1. Reduce the number and length of your daytime naps

Power naps are helpful, but it’s not good to sleep during the day for too long or too often.

You may have trouble falling asleep at night if you regularly nap during the day.

One study even found that napping throughout the day made people sleepier later in the day.

Nappies of 30 minutes or less have been shown to improve cognitive performance during the day, but those of longer duration have been shown to be detrimental to health and sleep quality.

  1. Maintain a regular schedule for going to bed and getting up.

The natural cycle of your body’s clock, the circadian rhythm, follows the sun’s rising and setting.

Maintaining regular bedtimes and wake times can improve your quality of sleep over time.

The circadian rhythm and melatonin levels that tell your brain it’s time to sleep can be disrupted by not getting enough sleep, as other research has shown.

If you have trouble sleeping, consider sticking to a regular schedule of getting up and going to bed. It’s possible that after a while you won’t even need an alarm clock.

  1. Use a natural sleep promoting supplement
Cannovia's GOODNIGHT  CBD and CBN oil for sleep

Supplements with CBD and CBN oil are often used to help people sleep better. Cannabinol (CBN) is commonly used to treat insomnia and may be one of the quickest natural ways to nod off.

Our customers have reported that taking GOODNIGHT CBD + CBN Oil before bedtime has helped them improve sleep quality, increase energy levels the following day, and shorten the time it takes to get to sleep.

  1.  Also, consider these other supplements

There are a number of substances that can aid with relaxation and sleep, such as:

  • Ginkgo biloba is a natural herb with several uses; there is some evidence that it can help with sleep, relaxation, and stress reduction. 
  • Taking 3 grams of the amino acid glycine before bedtime has been shown in a small number of studies to improve sleep quality.
  • Several studies have shown that valerian root can improve the quality of your sleep and make it easier to get to sleep. 
  • Magnesium, which is involved in more than 600 biochemical activities, helps you unwind and sleep better.
  • L-theanine, an amino acid, is useful for sleep and relaxation. 
  • If you’re having trouble drifting off to sleep, try using the relaxing and sedative herb lavender. 

Take each vitamin separately at first. They aren’t a panacea for insomnia, but they can help when used in conjunction with other non-medical methods.

  1. Stay away from the booze

Drinking alcohol at night might disrupt your hormones and cause sleep disruptions.

Sleep disorders like sleep apnea, snoring, and restless nights are all made worse by alcohol usage.

Additionally, it affects the circadian rhythm-regulating hormone melatonin production at night.

  1.  Optimize your sleeping space

Many people attribute their ability to sleep well to the quality of their bedroom and how it is laid out.

Conditions such as temperature, noise level, ambient lighting, and furniture placement all play a role.

Insomnia and other health problems have been linked in numerous studies to exposure to traffic and other forms of ambient noise.

If you want to get the most out of your sleep, you should aim to keep your bedroom as dark, quiet, and bright as possible. Maintain a calm, clean, and pleasant atmosphere in your bedroom.

  1. Adjust the temperature in your bedroom

The temperature of both the body and the bedroom can have a major impact on how well one sleeps.

Getting a decent night’s sleep when it’s too warm is challenging, as you may have found out the hard way during the summer or in hot places.

The temperature of the bedroom was found to have a greater impact on sleep quality than did any outside noises.

Sleep quality is negatively impacted by a rise in both body and bedroom temperature, according to other studies.

  1. Avoid eating after 9 p.m.

Eating late at night has been linked to poorer sleep and reduced HGH and melatonin production.

However, the quantity and quality of your midnight munchies may also play a factor.

One study found that eating a high-carb dinner four hours before bedtime improved sleep quality.

One study found that people who followed a low-carb diet had better sleep quality overall, suggesting that carbs aren’t always necessary, especially if you are already accustomed to eating a low-carb diet.

Final Words

A woman waking up from a refreshing sleep

A good night’s sleep is essential to your well-being.

Lack of sleep has been related to a higher risk of obesity in both children (89%) and adults (55%), according to a recent study.

Sleeping fewer than seven to eight hours nightly has been linked to an increased risk of acquiring cardiovascular disease and type 2 diabetes.

If you want to be at your physical and mental best, you should make getting enough sleep a priority and try out some of the suggestions given above.

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