Better quality sleep makes a better you. So, if you’ve problems getting to sleep then follow these great tips. Talk to a doctor about your sleeping pattern.
(1) Increase The Bright Light Exposure During The Day
The human body has a natural time-keeping clock which is known as the circadian rhythm. This circadian rhythm is highly influential in a person's sleeping patterns because it affects the brain, body and hormones; thereby helping you stay awake during the day and telling the body when it is required to sleep. Natural sunlight or bright light experienced during the day can help one's circadian rhythm behave in a healthy manner. In addition to improving one's level of energy during the day, it can increase the quality of a person's sleep during the night.
Research has discovered that patients with insomnia who are exposed to bright light during the day will experience an improved quality of sleep and sleep duration. Furthermore, the patients also reduced the time taken to fall asleep by approximately 83%. Another study found that elderly individuals exposed to two hours of bright light during the day experienced a further two hours of sleep per night with an increased sleep efficiency of 80%.
To date, the majority of sleep pattern research has been conducted on patients with severe sleep conditions. However, it has been reported that people with average sleep patterns can also benefit from exposure to bright light during the day. Daily sunlight exposure can be gained in various ways including the use of an artificial bright light device.
(2) Do NOT Consume Caffeine Late In The Day
Needless to say, caffeine is consumed by a large proportion of the US population. Research has found that approximately 90% of the US population drink caffeine on a daily basis . While it can be considered detrimental to one's health, caffeine does have several benefits. In fact, a single dose of caffeine can contribute to increased energy, focus and sports performance. However, if the caffeine is consumed late in the day, the stimulation of the nervous system may negatively affect one's body and impact on relaxing before going to sleep.
According to research, consumption of caffeine up to six hours before heading to bed can significantly worsen a person's quality of sleep. Evidence found that the caffeine consumed can remain elevated in the blood stream for approximately six to eight hours; therefore, drinking a large amount of caffeine after 4-5 pm is not advised. This is particularly true for people who are caffeine sensitive or have difficulty falling asleep. If one chooses to have a cup of coffee in the evening or late afternoon, it is recommended that the coffee is decaffeinated.
(3) Do NOT Drink Any Liquids Before Going To Bed
Excessive urination during the night, also known as 'nocturia', is a condition that can negatively affect one's quality of sleep and daytime energy. By drinking large amounts of liquid before going to bed, it is possible to experience symptoms similar to those with nocturia; however, some individuals are more sensitive than others.
While it is important to hydrate, it is recommended that one reduce fluid intake later in the evening. For example, one should not drink any fluids approximately one to two hours before going to bed. It is also advised that one use the bathroom before going to bed as this will decrease the chance of waking during the night.
(4) Try To Sleep And Rise At Consistent Times
The body's circadian rhythm operates using a set loop cycle that aligns itself with sunrise and sunset. By being consistent with sleeping and waking times, it is possible to increase one's quality of sleep in the long-term. Evidence has found that individuals who engage in irregular sleeping patterns and who go to bed late over weekends will experience poor quality of sleep.
Research has also found that irregular sleeping patterns can alter a person's circadian rhythm and reduce the levels of melatonin - the hormone that signals one's brain to engage in sleep. If you struggle with sleep patterns, it is recommended that you attempt to develop a habit of going to bed and waking at consistent times each day and night. By keeping to this practice you will soon find that your body will begin to follow the times naturally.
(5) Use A Comfortable Bed, Pillow And Mattress
Some individuals may wonder why they sleep better when at a hotel. Research has found that the quality of the mattress has a beneficial effect, as well as the relaxing environment. It has also been reported that new bedding can encourage good sleep patterns.If you’re mattress is getting on then maybe consider a new one - these from Hampton and Rhodes tend to get interesting reviews.
Consult a doctor online for more information. Don't just take our word, feel free to google JustDoc and read thousands of amazing reviews.