How to sleep better at night

By on 3 January, 2018 Filed in Food, Lifestyle

Sleep is one of three pillars essential for health (besides diet and physical activity). A proper sleep is therefore more important than you may believe. In order to understand this matter better, we will add the fact people who sleep longer and better, have a stronger immune system, healthier heart and they live longer.

In addition, sleep duration depends on the age. Younger people need between seven and nine hours per night, while kids need up to 14 hours. With age, the sleep duration needed for proper health declines. You can use a Fitbit or sleep tracking app to measure the quality and exact duration of your sleep.

It is always a nice thing when you are able to improve the sleep quality. With the tips mentioned below, you will definitely manage that.

Spend more time exposed to the sunlight during a day

All humans have a circadian rhythm, also known as an internal clock. It tells your brain when the time is right to sleep and when to wake up. But, this system affects the brain, hormones, and body in general. So, when compromised, poor health will occur.

Spending up to 2 hours per day exposed to the bright sunlight can ‘adjust’ the internal clock. According to a study, people who did this type of activity improved their sleep quality by 80%.

Maintain a regular sleeping schedule

When you sleep and wake up at different times every single day, you will affect your melatonin levels (sleep hormone) and circadian rhythm. What this means is that your brain won’t know when and how long to put your body to sleep!

Several studies proved that people do need regular sleeping patterns. If you still need additional rest, take a nap of 30 minutes or less during the day but before 4pm (late naps will affect your sleep).

If you’re jetlagged, holding off on eating dinner until it’s the right time locally can help your body reset its body clock (digestion plays a big part in your circadian rhythm, which is also why you shouldn’t eat a big meal before bed). In desperate times, taking melatonin tablets (only recommended for one or two nights, as they quickly lose their effectiveness) will help you get back to your normal routine.

Do not use gadgets three hours before going to sleep

All devices and gadgets such as smartphones, laptops, TVs and similar will emit blue light to your brain. As such, the brain will literally think it is still a daytime, so there is no need to go to sleep. This issue also limits the levels of melatonin, the hormone essential for deep sleep. You can use glasses which eliminate the blue light or even a blue light filter app, but it is a much better choice not to use gadgets at least three hours before going to bed.

Adjust your bedroom

In order to sleep better, you must sleep in an environment which is perfect for you and your body. This means that noise, artificial lighting, and temperature must be ideal. Only then you will be able to get a sleep quality and duration your brain and body need.

Start exercising

Exercising is one of the oldest ‘treatments’ for those who cannot get plenty of sleep. When we exercise, at least 30 minutes per a day, our body will need to replenish its nutrients, internal health, and energy levels.

Humans get all of that while sleeping. That’s why after exercise, we feel sleepy and need rest. Important: Do not exercise in the four hours before going to bed. You will simply wake up your body meaning that sleep will be compromised. Some yoga stretches, however, can be used to prepare you for sleep. Work out what’s right for your body.

Avoid caffeine

Caffeine stays active in the body for eight hours, and in some people can cause anxiety. Caffeine is present in teas (some of them), energy drinks and coke. That’s why all of them must be avoided after 2pm if you want to get a decent night’s sleep.


Yes, all of these tips look simple and easy to perform, but they have a huge effect on sleep duration and quality. If you use them, expect to sleep better and to have more energy than ever before.

William Benetton

William Benetton

About the author: William Benetton is a blogger, traveler, and writer. He loves writing on many kinds of sport and tourism. He has recently launched his own sport project.
William Benetton

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