Boost Bright Light Exposure During the Day

A person's body keeps time naturally; this is known as a circadian rhythm. This affects a person's hormones, body, and brain, helps them stay awake, and then informs the body when it is time to sleep. 

To keep a person's circadian rhythm healthy, it is imperative to be exposed to natural sunlight or bright lights during the day. Doing so will aid in boosting energy throughout the day and help the quality and duration of sleep at night. 

Reduce Blue Light Exposure in the Evening

Bright lights during the day may be beneficial, but at night light exposure could negatively affect a person's sleep quality.

Specifically, blue light with electronic devices such as smartphones and computers should be avoided in the evenings. A few ways a person can reduce their exposure to blue lights are by wearing glasses that block blue lights, installing an app on their phones that will block the blue light, or stopping watching television and turning off any electronic devices with blue lights hours before bed. 

Create a Comfortable Bedroom Environment

Another way to create healthy sleeping habits is by creating a cozy bedroom environment. Certain factors such as temperature, external lights, noise, and furniture arrangements all play a role in setting the perfect nighttime environment. Setting up a restful setup entirely depends on the person and their specific needs. For example, there may be a favorite blanket made of fleece fabric that they use nightly or a sleep mask that blocks out all light. They could also have a playlist they need to play or a fan that needs to be on. Either way, creating an environment that meets their specific needs is essential to promoting healthy and restful sleep. 

Avoid Caffeine in the Evening

Consuming caffeine may be its benefits in the mornings. It is a great way to boost someone's energy and help them focus during the day, but there should be no need to boost energy at night. 

Drinking coffee late in the day will stimulate a person's nervous system and could potentially stop their body from relaxing naturally at night. For example, a study showed that people who consumed caffeine six hours before bed had significantly worse sleep quality. The reason for this is because caffeine can stay in a person's blood for as long as six to eight hours.

Consider Taking a Melatonin Supplement

For those who continue to have issues with sleep, it may be best to consider taking a melatonin supplement. 

Melatonin is a critical hormone in telling a person's brain that it is time to relax and go to bed. It is a prevalent sleep aid that is often used to treat insomnia. One study showed that people who took two milligrams of melatonin before bed improved their quality and quantity of sleep, and their energy the next day was boosted. There were also no significant withdrawal effects that were reported in the study.

There are other supplements that a person could take that have also been shown to improve a person's sleep quality. Some of these include magnesium, which can promote relaxation, and lavender, a powerful herb with several health benefits, including a calming effect that improves sleep. There is also ginkgo biloba, glycine, valerian root, and L-theanine, which all have been shown to aid in a person's sleep quality.

Sleep is an essential part of a person's health. Insufficient sleep can cause an increased risk of specific health problems. These tips will help improve a person's quality and quantity of sleep.

Add This Entry To Your CureZone Favorites!