5 Ways to Have a Good Night’s Sleep

Having a proper sleeping schedule is very important, not only it will give you the proper energy that you will need for the rest of the day, but it is also one of the most important factors for our growth and development for us to be in great shape and have good health. That is why we should be aware of what ways or practices we should do to be able to have a good night’s sleep. To be able to do that, here are some of the ways that you can do or practice:

· Daytime exposure to intense light should be increased – Your circadian rhythm is your body's internal clock that keeps time. It has an impact on your hormones, body, and brain, keeping you alert and letting your body know when it's time to sleep. Your circadian rhythm is kept healthy by exposure to natural sunshine or strong light during the day. This increases both the quality and length of the night's sleep as well as daily energy.

· Limit your exposure to blue light in the evening – Daytime light exposure is advantageous, however nocturnal light exposure has the reverse impact. Once more, this is a result of how it alters your circadian cycle and deceives your brain into believing that it is still sunlight. This lowers the levels of chemicals like melatonin, which promote relaxation and sound sleep.

· Avoid taking caffeine in the evening – 90% of people in the United States regularly use caffeine, which has several advantages. One dosage can improve concentration, vigor, and athletic performance. However, caffeine stimulates your nervous system when eaten late in the day and may prevent your body from properly resting at night. One study found that having coffee up to six hours before bedtime significantly reduced the quality of sleep.

Your blood levels of caffeine might remain high for 6 to 8 hours. Consequently, consuming a lot of coffee after 3 or 4 p.m. is not advised, especially if you have difficulties falling asleep or are sensitive to caffeine.

· Reduce sporadic or protracted daytime naps – Long or inconsistent naps during the day might have a detrimental impact on your sleep, even though quick power naps are advantageous. Sleeping during the day might throw off your internal clock, making it difficult for you to fall asleep at night. In fact, after taking midday naps, participants in one study found that they slept more during the day. In contrast to prolonged naps, which are harmful to health and sleep quality, shorter naps—those lasting 30 minutes or less—can improve daily brain performance.

· Try to go to bed and wake up at regular times – The circadian rhythm in your body runs on a predetermined loop and synchronizes with dawn and dusk. Consistency in your sleeping and waking hours can improve the quality of your long-term sleep. According to one study, individuals who had erratic sleeping habits and stayed up late on the weekends complained of getting little or no sleep. Other research has shown that inconsistent sleep patterns might affect your circadian rhythm and melatonin levels, which your brain uses to indicate sleep. Try to develop the practice of waking up and going to bed at comparable times if you have trouble falling asleep. In a few weeks, you might not even require an alarm.

These are just of examples the practices you may do to have a good night’s sleep. But with that, you should also find proper bedding and pillow for that to add up in the remedy that you are doing. An example of these products are the beddings and pillows from the Coldest Water are sure of great quality and very comfortable for you to use.