How To Sleep Well Through The Night:
Like a balanced diet and regular exercise, a good night’s sleep is important for good health. Doctors and medical experts say poor sleep patterns have a negative effect on your hormones, cognitive functions, and body. It also increases weight and puts you at risk to many diseases and health problems. With good sleep, you can improve your health and enhance your quality of life as well.
How to Sleep Well-Tips to improve sleep patterns
Many people love coffee and consume it several times in the day. However, do you know that if you drink caffeine in the later part of the day, it negatively affects your sleep patterns. Doctors suggest you drink coffee in the first half of the day and avoid it completely in the latter half. In case, you do need a cup of coffee, stick to decaffeinated coffee. Yes, coffee health effects are positive, its good for health.
1. Avoid a long-time napping in the afternoon
Short naps in the afternoon are good for your health however long-time napping can adversely affect your sleep patterns. Experts in the field of healthcare state that short time naps of 30 minutes or so can improve brain function however long-time naps can affect your health negatively.
2. Sleeping and waking up at the same time
Try to sleep and wake up at the same time every day. This aids long-term sleep quality and improves health. In case you find it hard to wake up and sleep at the same time, talk to your doctor about sleep aid.
3. Melatonin supplements
Melatonin is a major sleep hormone that directs your brain when to sleep and head to bed. You will find melatonin supplements available in the market- they are a popular sleep aid to help you relax and rest. These supplements are often used for the treatment of insomnia. They are helpful while you are traveling and entering into different time zones. However, before taking these supplements, make sure you talk to your healthcare provider.
4. Do not drink alcohol
If you wish to improve your sleep patterns, do not drink alcohol in the night. Alcohol interrupts your sleep patterns. It affects the production of the sleep hormone melatonin adversely.
The environment of your bedroom plays a vital role when it comes to inducing a good night’s sleep. Check the décor and the comfort of your bedroom. Make sure that both light and night are reduced when you sleep in the night. Your bedroom should be relaxing and clean for you to take a good rest.
Make sure that you finish all your meals at least 2 hours before you go to sleep. Eating in the night affects melatonin and Human Growth Hormone (HGH). Avoid having late night snacks as well. Some studies reveal that a high carb meal at least 4 hours before you sleep plays a pivotal role in helping you to fall asleep faster.
Last but not least, make sure that you set bedroom temperature right for your body to sink into deep slumber. There has been research that reveals that the temperature of your room also influences your quality of sleep.
Hope you enjoy this blog “how to sleep well at night”.