Different steps to take sound sleep at ni ght
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1.Increase Bright Light Exposure During The Day
2. Reduce Blue Light Exposure in the Evening
3. Don't Consume Caffeine Late in the Day
4. Reduce Irregular or Long Daytime Naps
5. Try to Sleep and Wake at Consistent Times
6. Take a Melatonin Supplement
7. Consider These Other Supplements
9. Optimize Your Bedroom Environment
10. Set Your Bedroom Temperature
11. Don't Eat Late in the Evening
12. Relax and Clear Your Mind in the Evening
13. Take a Relaxing Bath or Shower
14. Rule Out a Sleep Disorder
15. Get a Comfortable Bed, Mattress
15. Get a Comfortable Bed, Mattress and Pillow
Some people wonder why they always sleep better in a hotel.
Well, apart from the relaxing environment, bed quality can also have an effect (113, 114).
One study looked at the benefits of a new mattress for 28 days. They found it reduced back pain by 57%, shoulder pain by 60%, back stiffness by 59% and improved sleep quality by 60% (115).
Other studies also found that new bedding can enhance sleep. Additionally, poor-quality bedding can lead to increased lower-back pain (116, 117).
The best mattress and bedding is extremely subjective. If you are upgrading your bedding, base your choice on personal preference (117, 118, 119, 120, 121).
It is recommended that you upgrade your bedding at least every 5–8 years.
If you haven't replaced your mattress or bedding for several years, this can be a very quick (although possibly expensive) fix (116).
BOTTOM LINE:Research shows that your bed, mattress and pillow can greatly impact sleep quality and joint or back pain. Try to buy a high-quality mattress and bedding every 5–8 years.
16. Exercise Regularly, But Not Before Bed
Exercise is one of the best science-backed ways to improve your sleep and health.
It can enhance all aspects of sleep, and has been used to reduce symptoms of insomnia (122, 123, 124, 125, 126).
One study in the elderly found that exercise nearly halved the amount of time it took to fall asleep and helped them sleep 41 minutes longer at night (125).
In insomnia patients with severe issues, exercise provided more benefits than most drugs. Exercise reduced time to fall asleep by 55%, total night awake time by 30%, anxiety by 15% and increased total sleep time by 18% (127).
Although daily exercise is key for a good night's sleep, performing it too late in the day may also cause problems falling asleep for some people.
This is due to the stimulatory effect of exercise, which increases alertness and hormones like epinephrine or adrenaline. However, some studies show no detrimental effects, so it clearly depends on the individual (128, 129, 130).
BOTTOM LINE:Regular exercise during daylight hours is one of the best ways to ensure a good night's sleep.
17. Don't Drink Any Liquids Before Bed
Try not to drink any fluids 1–2 hours before going to bed.
BOTTOM LINE:Reduce fluid intake in the late evening and try to use the bathroom right before bed.
Take Home Message
Sleep plays a key role in your health.
2. Reduce Blue Light Exposure in the Evening
3. Don't Consume Caffeine Late in the Day
4. Reduce Irregular or Long Daytime Naps
5. Try to Sleep and Wake at Consistent Times
6. Take a Melatonin Supplement
7. Consider These Other Supplements
9. Optimize Your Bedroom Environment
10. Set Your Bedroom Temperature
11. Don't Eat Late in the Evening
12. Relax and Clear Your Mind in the Evening
13. Take a Relaxing Bath or Shower
14. Rule Out a Sleep Disorder
15. Get a Comfortable Bed, Mattress
15. Get a Comfortable Bed, Mattress and Pillow
Some people wonder why they always sleep better in a hotel.
Well, apart from the relaxing environment, bed quality can also have an effect (113, 114).
One study looked at the benefits of a new mattress for 28 days. They found it reduced back pain by 57%, shoulder pain by 60%, back stiffness by 59% and improved sleep quality by 60% (115).
Other studies also found that new bedding can enhance sleep. Additionally, poor-quality bedding can lead to increased lower-back pain (116, 117).
The best mattress and bedding is extremely subjective. If you are upgrading your bedding, base your choice on personal preference (117, 118, 119, 120, 121).
It is recommended that you upgrade your bedding at least every 5–8 years.
If you haven't replaced your mattress or bedding for several years, this can be a very quick (although possibly expensive) fix (116).
BOTTOM LINE:Research shows that your bed, mattress and pillow can greatly impact sleep quality and joint or back pain. Try to buy a high-quality mattress and bedding every 5–8 years.
16. Exercise Regularly, But Not Before Bed
Exercise is one of the best science-backed ways to improve your sleep and health.
It can enhance all aspects of sleep, and has been used to reduce symptoms of insomnia (122, 123, 124, 125, 126).
One study in the elderly found that exercise nearly halved the amount of time it took to fall asleep and helped them sleep 41 minutes longer at night (125).
In insomnia patients with severe issues, exercise provided more benefits than most drugs. Exercise reduced time to fall asleep by 55%, total night awake time by 30%, anxiety by 15% and increased total sleep time by 18% (127).
Although daily exercise is key for a good night's sleep, performing it too late in the day may also cause problems falling asleep for some people.
This is due to the stimulatory effect of exercise, which increases alertness and hormones like epinephrine or adrenaline. However, some studies show no detrimental effects, so it clearly depends on the individual (128, 129, 130).
BOTTOM LINE:Regular exercise during daylight hours is one of the best ways to ensure a good night's sleep.
17. Don't Drink Any Liquids Before Bed
Try not to drink any fluids 1–2 hours before going to bed.
BOTTOM LINE:Reduce fluid intake in the late evening and try to use the bathroom right before bed.
Take Home Message
Sleep plays a key role in your health.
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