Tips To Get Better Sleep At Night
Everyone knows sleep is important. Adults need between seven and nine hours of sleep to stay healthy and maintain productive. Here are some simple steps that can help you sleep faster and better:
1. Avoid Blue Light
The usage of blue light during night time blocks melatonin production and signals your body that its day time. Melatonin is a hormone released by the body that gives a signal to your brain that it’s time to sleep.
Avoid blue light by keeping away from tv, laptop, computer or phone during night time.
Wear a blue light blocking glasses or use a blue light blocking screen protector over your monitor if you use computer or laptop at night. If you use mobile phones, turn on the night mode.
2. Sleep in The Dark
Darkness increases melatonin and helps you to get a sound sleep. Dim your lights almost an hour before bed to program your brain that it’s time to go to sleep. Use a sleep mask if you need to keep the lights on (if you’re afraid of the dark).
3. Limit Caffein Intake
According to research, caffein taken from 2 pm or seven hours before bed can negatively affect sleep.
4. Avoid cigarettes
You may think that having a cigarette before bed relaxes you but it certainly is not. Nicotine is a stimulant and makes it harder to fall asleep and to stay asleep. Try to avoid your cigarettes 2 hours before bed.
5. Exercise regularly
People who exercise regularly are more tired naturally when bedtime rolls around. Even a short walk can make a difference. So don’t just sit at your desk. Move around!
6. Smell Some Lavender Oil
Studies have shown that using lavender oil as aromatherapy can improve sleep quality even for insomniacs. It reduces stress levels, anxiety and even menstrual pain. Use some lavender essential oil before going to sleep or either use a lavender mist spray.
7. Massage oil
Massage your feet for 2 minutes with olive oil or any other massage oil and it will improve your circulation and reduces tension which leads to a faster and longer sleep.
8. Drink chamomile tea
Chamomile tea is a caffeine free alternative to black tea and green tea. It contains apigenin, an antioxidant that binds to certain receptors in your brain that may promote sleepiness and reduce insomnia.