Health

7 tips to sleep better at night

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Your body naturally rests while you sleep. It aids in clearing the poisons that are created in our brains while we are awake. If we have trouble sleeping at night, it keeps us up all day. If we don't get enough sleep, we won't feel refreshed in the morning. The following advice will help you sleep better at night.

1. Stick to a regular sleep schedule

Many of us have a different schedules to go to bed. These irregularities in sleeping patterns interrupt the body's circadian rhythm. Circadian rhythms are the 24 hours cycle in the body which causes physical, behavioural and mental changes including feelings of wakefulness and sleep. If we start going to bed at the same time then our body clock predicts when to induce sleep which more or less helps us to sleep better at night. For an adult person, it is necessary to sleep for at least seven hours. If you can't sleep for 10 to 20 minutes after going to bed then just try listening to soothing music or reading some favourite book or doing relaxing exercises. The main thing you need to focus on to sleep better at night is maintaining your sleep schedule and waking up.

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2. Avoid blue light exposure at the night

Blue light in simple terms is the blue wavelength which is beneficial in the daytime but it seems to be disruptive at night. An electronic device like a mobile phone or computer emits more blue light which distracts our sleep. So, one to two hours before going to bed you should avoid looking at bright screens, if you are working the night shift or using a lot of electronic devices you shouldn't forget to wear blue-blocking glasses. Also if we expose ourselves to a day's sunlight then it helps us to get good sleep and boost our mood and alertness during the night. You should avoid watching tv screens before bed. Avoiding blue light exposure at the night is the better tip to sleep better at night.

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3. Avoid irregular or long daytime naps

Mostly students and unemployed people have habits of sleeping during the daytime. Taking naps just for half an hour is considered to be beneficial and enhance daytime brain function. But sleeping more than hours to 2 hours will cause poor night sleep and also disrupt the circadian rhythm. If you have a habit of sleeping during the day time you should avoid this otherwise it will adversely affect the healthy sleep cycle. Sleeping in the daytime also confuses the cycle due to which you may struggle to sleep at night. So, to sleep better at night just limits your daytime naps to less than one hour and avoid napping late in the day.

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4. Don't eat late in the evening

When you eat late, you mess with your body clock. Also, the muscles that are used to digest your food keep on working instead of resting which can delay your ability to fall asleep. The study conclude that eating high carbs meals 4 hours before bed helped us to sleep faster. especially consuming high meals just before bed can lead to poor sleep and hormone disruption. So, to sleep better at night you must avoid eating late in the evening.

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5. Avoid Caffeine late in the evening

Caffeine is known as a stimulant which affects sleep patterns and stimulates wakefulness. When you drink coffee late in the evening it stimulates your nervous system and also worsened sleep quality. Caffeine usually stays in your blood for up to 6-8 hours, so consuming caffeine up to 6 hours before bed significantly worsened sleep quality. Therefore avoiding caffeine up to 6 hours before bed helps you sleep better at night.

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6. Include light exercise in a daytime

Exercise is one of the best ways to enhance all aspects of sleep and also helps to reduce symptoms of insomnia. But you should avoid doing physical exercise before going to bed. It is also proved that exercise offered more benefits than medicine to people suffering from insomnia. If you want to sleep better at night then don't forget to do regular exercise during daylight hours.

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7. Manage worries and clear your mind before going to bed

During the daytime, you may have many pressures from a job or anything else. Before going to bed you should be able to manage all this stress and try to resolve all your worries. By avoiding all the worries if you want to sleep better at night you can also try reading a book, listening to relaxation music, taking a hot bath, deep breathing and visualization.

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