A well-known fact is that an individual’s sleeping habits play a major role in his/her physical and mental health. However, most people struggle to get a good night’s sleep despite its many effects and consequences. A higher percentage of the population belongs to the sleep-deprived category. There are several reasons and types of sleep disorders, but there are a couple of steps and measures to ensure better sleep and rest habits. It can be hard to follow all these tips and tricks, but daily change can ease the process. Try starting with small steps and gradually add to the process. This way, it is far easier and less intimidating.
Bright Light Exposure
Our bodies have their way of keeping track of time, and this natural quality of timekeeping is also known as the circadian rhythm. The circadian rhythm has a direct impact on our brain, body, and hormones. It is how the body knows when to stay awake and when to sleep. Keeping our circadian rhythm healthy, getting daily, and sufficient exposure to natural sunlight or bright light is crucial. This improves our energy during the day and also helps us sleep better at night. Studies have shown that individuals with improved circadian rhythm have better sleep quality duration with an 83% reduction in the falling asleep time. Another study conducted on adults showed that daily exposure to natural light for 2 hours increased sleep duration by 2 hours and increased sleep efficiency by 81%.
All in all, exposure to bright light or natural sunlight helps treat insomnia and other sleep-related issues. Due to any reason, natural sunlight is not a viable option then try investing in bright light or bulb.
Reduce Blue Light Exposure
Exposure to light during the daytime is good, but blue light exposure has the opposite effect. Remember the circadian rhythm. Being exposed to bright light in the night tricks our body’s circadian rhythm to think it is still daytime. This alters the rhythm pattern and leads to a lack of melatonin, a hormone that helps us relax and achieve deep sleep. Because our body thinks it is still daytime, it produces energy to stay awake hence disrupting the cycle.Â
Blue light is commonly emitted from your cellular devices. Laptops, computers, cell phones, tablets, iPads, etc., all emit large amounts of blue light, which is very bad and harms an individual’s sleep quality and quantity.
Several ways to reduce nighttime blue light exposure
- Use glasses that block blue light.
- Download blue light blocking apps on your phones and computers.
- Avoid using any bright light devices 2 hours before bedtime.
- Reading a book for an hour before sleep can help you sleep better.
No Evening Caffeine Intake
One of the popular reasons for caffeine intake is the energy and the boost it provides. 90% of the American population consumes caffeine solely for its energy gain. Caffeine intake is not necessarily bad, but it interferes with the circadian rhythm when consumed during late evenings. Due to caffeine, you feel energized and are less likely to feel relaxed and sleepy. Studies have shown that consuming caffeine 6 hours before bedtime leads to significant damage in sleep quality.
So make sure you avoid any caffeine intake during evenings if you plan to correct your sleep pattern. Also, if you have a night coffee craving, you might want to switch to decaffeinated coffee.
No Long Naps
If you have an irregular nap pattern, it can ultimately affect your night sleep. Sleeping during the day or afternoon can confuse your body’s internal clock, and so long naps should be avoided. Anything beyond 30 minutes isn’t considered napping. In case you are feeling drowsy or stressed and want to rest your body and eyes consider power naps or cat naps. Power naps are the best way to feel energized and increase daytime brain function. However, some studies have shown that those individuals who take regular naps do not face any sleep issues during the night. So it entirely depends on the person; if you are regular, the chances are that naps may not affect your sleep quality.
