Sleep, Simplified.
Getting some really good sleep during the night is really important for every single person that wants to look his/her best. Unfortunately, few realize that this is the case. While we cannot deny the importance of a healthy diet, regular exercise and a strong beauty regime, poor sleep always have some immediate negative side effects on your brain function hormones and even on how you look.
Whether you have sleeping problems or you just want to sleep better to look better in the morning, the following tips are surely going to help you.
Get More Bright Light During The Day
Your circadian rhythm is practically the body’s way to be aware of what time it is. This affects hormones, the body and your brain. It helps stay awake and tells the body about when you have to sleep. Bright light or natural sunlight during days help keep the circadian rhythm as healthy as it should be.
A study showed that when suffering from insomnia, sleep duration and quality are improved when bright light exposure is increased during the day. This practically means you absolutely need to get more light during the day in order to sleep more and improve sleeping quality.
Buy A High-Quality Mattress
You can have the largest bed in the world and still have huge problems sleeping because of your mattress. Unfortunately, most people just buy generic mattresses that are cheap and do not really help you sleep better. It is always a lot better to buy a high-quality mattress.
A great example of a really good mattress is the Casper mattress. It is manufactured through a completely unique technique out of hybrid foam (much better than the highly-advertised memory foam) and is delivered to your home in just 4 days. The mattress allows you to have better sleep and turns any bed into a comfortable bed. This is a quality mattress that is used and endorsed by a long list of celebrities, like Kylie Jenner. A memory foam mattress like Casper can definitely make your sleep better.
Lower Blue Light Exposure During Evenings
Nighttime light exposure makes you sleep worse during the night. This is because of the fact that your brain is tricked into thinking that it is not night. At the same time, important hormones that help you get deeper sleep and relax are reduced, like melatonin.
Blue light should be particularly avoided. This is the light that is emitted by electronic devices like computers and smartphones. If you often find yourself exposed to light during the night, consider the following:
- Wear a pair of glasses capable of blocking blue light.
- Use an app on your smartphone or computer that reduces blue light.
- Do not watch TV and turn off all bright lights at least 2 hours before you go to bed.
Avoid Caffeine In The Second Part Of The Day
Nobody can deny the numerous health benefits associated with caffeine consumption. After you drink a coffee you will feel more energetic, sports performance is improved and you find it easier to focus. However, when consumed during the late times of the day, the nervous system ends up stimulated. As a result, the body cannot naturally relax. If you have trouble sleeping and you often drink coffee, simply avoid it at least 6 hours before going to bed. This is because caffeine remains at high levels inside the blood for up to 8 hours. Do not drink coffee after 4 PM and you will sleep better.
Create A Sleeping Pattern
If you often find yourself going to bed and waking up at irregular times, it might be why you have problems sleeping. Long-term sleep quality is automatically improved when you are consistent with waking times and sleep times. Once again, this is because the circadian rhythm is altered, together with melatonin levels.
Creating a proper sleeping schedule will not be easy at first. It will take a few weeks of you going to bed and waking up at the same time. However, after some time, you will start waking up more energized without even needing an alarm clock.
Consider Melatonin Supplements
Melatonin is a vital sleep hormone. It practically tells the brain that it is time to go to bed and relax. This is why most sleep aids on the market include melatonin. You should know that melatonin is utilized to treat insomnia and can easily help most people to quickly fall asleep in a more natural way.
You can also consider other supplements in the event that melatonin does not work for you. Just be sure that you talk to a doctor and that you follow his/her recommendations.
Avoid Alcohol
Last but not least, when you drink alcohol at night, hormones and sleep are instantly affected. Alcohol was proven to increase or cause symptoms associated with disrupted sleep patterns, snoring and sleep apnea. It will also alter the production of melatonin, which you already know is very important for proper sleep.
