A good night’s sleep is just as important as regular exercise and a healthy diet.
Research shows that poor sleep has immediate negative effects on your hormones, exercise performance and brain function.
For both adults and children, it can also cause weight gain and increase disease risk.
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 – we want to change that!
If you want to optimize your health, then getting a good night’s sleep is one of the most important things you can do.
Here are 5 tips to sleep better at night to help ensure Preston Hire staff are waking up refreshed and ready for the day ahead:
1. Reduce Blue Light Exposure in the Evening
Exposure to light during the day is beneficial, but night time light exposure has the opposite effect to getting a restful night’s sleep. This is due to the impact on your circadian rhythm, tricking your brain into thinking it is still daytime. This reduces hormones like melatonin, which help you relax and get deep sleep.
Blue light is the worst in this regard, which is emitted in large amounts from electronic devices like smartphones and computers.
Be mindful of the amount of ‘screen time’ you have prior to going to bed. Ideally we should stop watching TV and turn off any bright lights 2 hours before heading to bed, however creating a calm environment and reducing screen brightness will also assist.
2. Don’t Consume Caffeine Late in the Day
Caffeine has numerous benefits and is consumed by the large majority of adults in Australia. A single dose of caffeine can enhance focus, energy and sports performance.
However, when consumed late in the day, the stimulation of your nervous system may stop your body from naturally relaxing at night.
In one study, consuming caffeine up to six hours before bed significantly worsened sleep quality.
Caffeine can stay elevated in the blood for 6–8 hours. Therefore, drinking large amounts of coffee after 3–4 p.m. is not recommended, especially if you are caffeine sensitive or have trouble sleeping. If you do crave a cup of coffee in the late afternoon or evening, then stick with decaffeinated coffee.
3. Try to Sleep and Wake at Consistent Times
Your body’s circadian rhythm functions on a set loop, aligning itself with sunrise and sunset. Being consistent with your sleep and waking times can aid in sleep quality in the long-term.
One study found those who had irregular sleeping patterns and went to bed late on the weekends reported poor sleep whilst other studies have highlighted that irregular sleep patterns can alter your circadian rhythm and levels of melatonin, which signal your brain to.
If you struggle with sleep, try to get in a habit of waking up and going to bed at a similar time each day and night. After several weeks, you may not even need an alarm.
4. Take a Bath or Shower before bed
A relaxing bath or shower is another popular way to sleep better. Studies have shown it can improve overall sleep quality and help people fall asleep faster.
In one study, a hot bath or shower 90 minutes before bed improved sleep quality and helped participants get greater amounts of deep sleep.
5. Limit Liquids Before Bed
Nocturia is the medical term for excessive urination during the night. It affects sleep quality and daytime energy. Drinking large amounts of liquids before bed can lead to similar symptoms, though some people are more sensitive than others.
Although hydration is vitally important, it is wise to reduce your fluid intake in the late evening. Try not to drink any fluids 1–2 hours before going to bed.
You should also make sure to use the bathroom right before going to bed, which may decrease your chances of waking in the night.
Source: Healthline.com – 17 Proven Tips to Sleep Better at Night