Studies show that not getting quality sleep has immediate negative effects on your brain function, hormones & exercise performance. Quality night’s sleep is just as important as a healthy diet & regular exercises.
If you want to lose weight or optimize your health, then getting enough & quality sleep is one of the most important things you can do. So, here are 10 ways to improve your sleep quality.
01. Don’t Drink Caffeine Late in the Day
Consuming caffeine can significantly worsen sleep quality, especially if you consume large amounts in the late afternoon or evening.
02. Reduce Blue Light
Blue light exposure in the evening can trick your brain into thinking it’s daytime, and reduce hormones like melatonin, which help you get deep sleep.
03. Take a Melatonin Supplement
Melatonin supplements are extremely popular to enhance your sleep, and it is an easy way to improve your sleep quality and fall asleep faster.
04. Exercise Regularly
Exercising regularly is one of the best ways to improve your sleep & health. Try to exercise during daylight hours, which can ensure a good night’s sleep.
05. Increase Bright Light
Artificial bright light or daily sunlight can improve your sleep quality & quantity, especially if you have several sleep issues, insomnia.
06. Reduce Long Daytime Naps
Long daytime naps may affect your sleep quality. If you are facing issues sleeping at night, then stop napping at day or shorten your naps.
07. Sleep & Wake at Consistent Times
Being consistent with your sleep & waking times can improve your long-term sleep quality.
08. Don’t Drink Alcohol
Drinking alcohol at night can negatively affect your hormones & sleep. So, avoid alcohol before bed, as it can reduce melatonin production and disrupt sleep patterns.
09. Optimize Bedroom Environment
Optimize your bedroom environment by reducing noise & external lights for getting quality & better sleep. Try to keep your bedroom a quiet, relaxing, clean, & enjoyable place.
10. Don’t Eat late in the Evening
Eating a large meal at night may negatively affect both sleep quality, and it can lead to poor sleep & hormone disruption. Trying snacks a few hours before bed can be helpful.
Sleep plays a key role in your physical and mental health. Getting less than 7-8 hours’ sleep per night can increase risk of developing type 2 diabetes & heart disease.