Adequate night’s sleep is as essential as regular exercise and a healthy diet. Research shows that poor sleep has immediate adverse effects on your brain function, hormones, and exercise performance.
It will also cause weight gain and increase the disease risk in both children and adults. In contrast, good sleep will help you exercise better, eat less, and be healthier. Both sleep quantity and quality have declined nowadays. Many people regularly get insufficient sleep. If you need to lose weight or to optimize your health or, getting a good night’s sleep is the most important thing you can do.
Increase bright light exposure during the day
Your body has a natural time-keeping clock called the circadian rhythm. It can affect your body, brain, and hormones, helping you stay awake and telling the body when it’s time to sleep. Bright light or natural sunlight in the day will help keep the circadian rhythm healthy. This will enhance daytime energy, and improve nighttime sleep duration and quality.
Don’t consume caffeine late in the day.
Caffeine has many benefits and is taken by 90% of the U.S. population. A single dose will enhance focus, energy, and sports performance. However, caffeine stimulates your nervous system when consumed late in the day and can stop the body from naturally relaxing at night. In one study, consuming caffeine up to 6 hours before going to bed significantly worsened sleep quality.
Reduce irregular or long daytime naps
As short power naps are beneficial, irregular, or long napping in the day will negatively affect sleep.
Sleeping in the daytime will confuse the internal clock, meaning that you will struggle to sleep during the night. In a study, participants ended up being sleepier during the day after taking daytime naps.
Take a melatonin supplement.
Melatonin is an essential sleep hormone that tells your brain when it’s time to relax and head to bed. Melatonin supplements are a prevalent sleep help. Melatonin is often used in the treatment of insomnia, it may be one of the simplest ways to fall asleep faster.
One extensive review linked inadequate sleep to a greater risk of obesity by 55% in adults and 89% in children. Other studies show that getting less than 6–8 hours every night can increase the risk of type 2 diabetes and developing heart disease. If you’re interested in good health and well-being, it has been recommended to make sleep the top priority and incorporate the tips above.
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