How To Sleep Well (Best Ways to Restful sleep)

Sleep plays a key role in your health. Good sleep can give you some benefits like eating less, good health, exercise a better and healthier brain. In contrast, Research proves that poor sleep leaves immediate negative effects on your hormones, performance, and brain. Restful sleep is just as important as regular exercise or a healthy diet. Restless sleep causes weight gain and increases disease risk in both adults and children.

Many people regularly get poor sleep over the past few decades. If you want to optimize your health or lose weight, good night's sleep well is one of the most important things you can do.

Optimize your bedroom environment

As we believe that include temperature, noise, external lights, and furniture arrangement can leave a good impact to get better sleep. The bedroom environment and its setup are key factors in getting a good night’s sleep.

Don’t eat late at night

Eating a large meal before bedtime can lead to poor sleep and hormone disruption. However, certain meals and snacks a few hours before bed may help. Eating late at night may negatively affect both sleep quality and the natural release of HGH.

Try to give relaxation to your mind in the evening

Take a relaxing massage before bedtime it will help a lot to get better sleep. Here are many other relaxation techniques which include, listening to relaxing music, taking a hot bath, meditating, deep breathing, and visualization. if you don’t want to take a full bath at night, simply bathing your feet in hot water can help you relax and improve your sleep.

Consult your doctor if you have a serious health issue like An underlying health condition that may be the cause of your sleep problems like stop breathing while sleeping.

Don’t take irregular or long daytime naps

A study revealed that napping for 30 minutes or less can enhance daytime brain function while longer naps can harm health and sleep quality. Sleeping in the daytime can confuse your circadian rhythm. Short power naps are beneficial for our health while long or irregular napping during the day can negatively affect your sleep.

Manage daylight brightness/ exposure

Manage daylight brightness at sunlight time. Our body has a natural time tracking clock known as the circadian rhythm. It affects your hormones, brain, body, improves daytime energy, improved sleep quality and duration. It helps you stay awake and give a message to your body when it’s time to. Natural sunlight or bright light keeps your circadian rhythm system healthy. If there is not daily sunlight exposure, invest in an artificial bright light device or bulbs.

Low light exposure in the evening

Due to effects on your circadian rhythm reduce the blue light exposure in the evening. Daytime Exposure to light is beneficial, but nighttime light exposure has the opposite effects.

Here are several tips to reduce nighttime blue light exposure like Wear glasses that block blue light, Download an app such as f.lux to block blue light on your laptop or computer and Install an app that blocks blue light on your Smartphone.

Don’t use caffeine in the evening 

When you consume caffeine late in the day, caffeine stimulates your nervous system and may stop your body from naturally relaxing at night. In one study, you can use caffeine up to 6 hours.

Waking and sleeping at consistent times

If possible, try to wake up and sleep naturally at a similar time every day. Your body’s circadian rhythm functions on a set loop, aligning itself with sunrise and sunset.

Take a melatonin supplement

In one the study, taking 2 mg of melatonin before bed improved sleep quality and energy the next day and helped people fall asleep faster. Melatonin is also useful when traveling and adjusting to a new time zone, as it helps your body’s circadian rhythm return to normal. Several supplements, like lavender and magnesium, can help with relaxation and sleep quality when combined with other strategies.

Don’t drink alcohol at bedtime

Drink alcohol causes to increase the symptoms of sleep apnea, snoring, and disrupted sleep patterns. Avoid alcohol before bed it negatively affects your sleep and hormones.

Use a comfortable bed, mattress, and pillow

Bed, mattress, and pillow can greatly affect sleep quality and back pain. It’s recommended that you upgrade your bedding at least every 5–8 years.

Do Exercise regularly but not before bedtime

Regular exercise during daylight hours is one of the best ways to get better sleep. Exercise is one of the best science-backed ways to improve your sleep and health.

Reduce fluid intake in the late evening

Drinking large amounts of liquids before bed can leads to similar symptoms, like disturb the brain system and disturb sleep time. Try to not drink any fluids 1–2 hours before going to bed.