How To Take Better Sleep

Sleeping well directly affects your mental and physical health and the quality of your waking life.

How to take better sleep

1.Increase Bright light exposure during the day -
Your body has a natural time-keeping clock known as your circadian rhythm. It affects your brain, body and hormones, helping you stay awake and telling your body when it's time to sleep. Natural sunlight or bright light during the day helps keep your circadian rhythm healthy. This improves daytime energy, as well as nighttime sleep quality and duration.

Daily sunlight or artificial bright light can improve sleep quality and duration especially if you have severe sleep issues or insomnia.

2.Reduce Irregular or Nap -
Day time naps are beneficial, long or irregular napping during the day can negatively affect your sleep. A study noted that while napping for 30 minutes or less can enhance daytime brain function, longer naps can negatively effect of napping depend on the individual.

Long daytime naps may impair sleep quality. If you have trouble sleeping at night, stop napping or shorted our naps.

3.Don’t consume Caffeine late in the day-to-day -
Caffeine has numerology benefits and is consumed by 90% of the population. A single dose can enhance- focus, energy and sports performance. Caffeine can stay elevated in your blood for 6-8 hours.

Caffeine can significantly make worse sleep quality, especially if you drink large amounts in the late afternoon or evening.

4.Mattress Matters-
Your bed plays one of the biggest role in determining how long and how will you sleep. Your mattress and pillows have to be up to extinguish for you to sleep well. Your bed and body naturally Change over time. Your pillows should also be replaced regularly once a year to make sure you are getting proper support for your neck and spine.

5.Create comfort -
If your bedroom is not a comforting and relaxing place, you’re not going to want to spend a lot of time there. Make adjustments to your bedroom so that it is dark, quiet and cozy. A key factor in the comfort level of your bedroom is the bed itself, so make sure your mattress is big enough so you can move freely, new enough so it doesn’t cause aches and pains, and comfortable enough to support a good night’s sleep.

6.Pull the plug -
Keeping a television, smartphone, tablet, laptop or computer in your bedroom makes it harder for you to sleep soundly. The lighting from electronics actually stimulates your brain while you’re trying to sleep and wakes you up. Keep your electronics in another room and use a simple alarm clock instead of your phone.