Having trouble getting sleep at night? That could indicate different factors such as work problems, mental illness, eating wrong foods, too much caffeine, using too much energy during the day, and many more that could lead to an unhealthy body. Below are ways on how you can build your healthy sleep pattern:
Step 1: Exercise during daytime
Do regular exercise because it makes sleep better at night it also improves insomnia and increases the time you spend sleeping.
- The more energetically you exercise, the more deep sleep you’ll get. But even light exercise, such as just walking for just 10 minutes per day can improve your sleep quality.
- It can take several months of regular activity.
For better sleep, time your exercise right:
Try to finish moderate to powerful workouts at least three hours before bedtime. If you still experience sleep problems, move your workouts earlier. Relaxing, low-impact exercises such as yoga or gentle stretching in the evening can help promote sleep as well.
Step 2: Make your mornings bright
Light tells your body when it’s time to wake up. In the morning, turn on the lights, open the shades, or take a walk in the sunshine so that you will feel the heat as well.
Our body has a natural timekeeping clock known as your circadian rhythm.
It affects our brain, body, and hormones, helping us to stay awake and tells our body when it’s time to sleep.
Natural sunlight or bright light during the day helps our circadian rhythm healthy. This improves our daytime energy, as well as nighttime sleep duration and quality.
People with insomnia, daytime bright light exposure improves their sleep quality and duration. It also reduces the time it took to fall asleep by 83%.
A study in older adults found that two hours of bright light exposure during the daytime increases the amount of sleep by two hours and sleep efficiency by 80%.
Try to get daily sunlight exposure or if this is not practical, make an investment in an artificial bright-light device or bulbs.
Step 3: Manage worries and stress
Try to resolve your worries or concerns before going to bed. Write down what’s on your mind and then set it aside for tomorrow.
Stress management might help. Start with the basics, like getting organized, setting priorities and delegating tasks. Meditation also can ease anxiety.
Step 4: Keep your naps short
An afternoon nap can give us a burst of energy to get through the rest of your day. But if we snooze too long, our body will see the nap as our main sleep time, though naps are beneficial, too long naps during the day have a negative effect on our sleep then sleeping in the daytime may confuse our internal clock and we will struggle to sleep at night. A perfect nap is about 20 minutes only.
Step 5: Avoid drinking alcohol
Having a couple of drinks at night can negatively affect your sleep.
Alcohol is known to cause or increase the symptoms of snoring, sleep apnea, and disrupted sleep patterns.
Avoid alcohol before going to bed, as it can reduce nighttime melatonin production and lead to sleep disruptions.
Step 6: Don’t eat late in the evening
Especially avoid eating large meals in the evening also, you may not want to eat spicy or acidic foods as it can cause stomach trouble and heartburn. Two to three hours before going to bed you should have already eaten your meal to avoid indigestion and poor sleep.
Step 7: Cut out Caffeine
A cup of coffee that is waking us up in the morning has the same effect at evening, as coffee stimulates our nervous system and may block our body from relaxing at night. Refrain from colas and coffee entirely, or avoid anything with caffeine for at least 6 hours before going to bed as it may worsen our sleep quality.
Step 8: Make your bedroom environment optimized
Numerous study pointed out that external noise, often from traffic, can cause poor sleep and long-term health issues.
Many people believed that the bedroom and its look have a great impact on getting a good night’s sleep.
Key factors include external lights, furniture arrangement, temperature, and noise.
Your bedroom environment can be optimized by trying to minimize light and artificial lights from devices like alarm clocks and external noise. Make sure your bedroom is a relaxing, quiet, and clean place.
Step 9: Lights off
Switch off the screens. Exposing your eyes to the glow of a screen before going to bed will make you awake. Your body has an instinct to wake up when the light is bright and go to sleep when its dark. If you shine a bright light in your face before going to bed you’re telling your body to wake up and be alert. If you need to use a computer or mobile phone later in the day, at least turn the screen brightness down to semi-counter the effect of the light at least two hours before heading to bed.
Step 10: Go to sleep and wake up at about the same time every day
Go to sleep when you most feel that you’re tired and get up at the same time every day, take note of that time and keep it up every day. On your sleep schedule try to limit the difference between weeknights and weekends to no more than one hour. Being consistent reinforces your body’s sleep-wake cycle so you will have a sleep pattern and a body clock, avoid doing heavy tasks that can get you awake near your sleep schedule.
Have no more than eight hours for sleep. The sleep for a healthy adult recommended amount of time is at least seven hours. A lot of people requires no more than eight hours of sleep.
If you don’t fall asleep within 20 minutes, get up and do something relaxing like reading or listening to soothing music, go back to bed when you’re tired. Repeat as needed.
All done! Now it’s time for you to build your sleep pattern so that you’ll have a healthy good night rest.