Ever felt like you haven’t slept well even after you’ve been in bed for 8 hours? Difficulty in sleeping could be caused by so many things like anxiety, restlessness and etc, but whatever the reason you are finding good sleep hard to come by, here are some very effective tips to help you get better sleep.
1. Exposure to light
The human brain is greatly responsible for stimulating sleep. It does this by secreting melatonin, which is a hormone, that makes you feel sleepy, melatonin secreted is produced less by your body, when your body is exposed to sunlight than that produced at night when sun goes down and your brain is programmed to secrete more when your body is less exposed to light.
In recent time scientist found a new to produce melatonin by the sleeping pills, because of their ability to induce sleep. Therefore if you are trying to get better sleep its advisable that you expose yourself to sunlight during the day to allow your brain save up enough melanin to produce at night. Also avoid staying up late at night for watching movies as the bright light from your screen could cause little secretion of melatonin.
2. Exercise more
A good night’s rest requires a tired body. Exercise helps your body burn a lot of calories thereby making you tired and maybe hungry but this is very good for the body. During the day make sure you get at least 10 minutes of exercise. This can be achieved by jogging or even walking for some a distance. If you want a good night’s sleep, it is advisable to exercise at night to make sure your body is tired enough.
3. Eat and drink healthy
What you eat and drink can greatly affect the quality of your sleep. While it is generally a healthy food, drinking coffee hours before you go to bed is a very bad idea. Food or drinks that contain caffeine have been proven to deter sleep.
Eating a lot of food before sleeping could also disrupt sleep as the body might have problems digesting large quantities of food. Drinking a high quantity of liquids could also disrupt a good night’s sleep because, it could cause frequent urination.