Better Sleep Quality

Don’t eat three hours before your bedtime

The circadian rhythm is the cyclical pattern of sleeping and waking that the body falls into on a 24-hour period. The circadian rhythm has an impact on a lot of body processes. The other aspects of the biological system are not talked about that much but there is a lot that is part of the circadian rhythm. These range from digestive function and hormone metabolism and they are turned off and on at consistent times throughout the day. 

The digestive system excretes digestive juices and enzymes needed to break down food and extract nutrients at given times of the day. The body usually produces the largest amount of digestive juices and enzymes in the morning hours, less in the afternoon, and the least is produced at night. This is why most people eat their largest meal earlier in the day and the smallest one at night. It is important to time your meals because the body finds it harder to process food late at night. Your evening should be used for preparing for sleep. If you eat a big meal in the evening, it means that digestion is going to take time and energy instead of it being used on important things like sleep. It is best to work with your body because it functions best instead of working against it. You should make simple adjustments in the size of your meals and also the time you eat. When you choose the right time to eat and the right amount of food, you are helping your circadian rhythm. This is going to have an impact on your sleep.

Getting rid of those screens

Blue light is very bad for your sleep because it has an impact on melatonin production at night. The three main types of light are; green, red, and blue light. Being exposed to light affects your circadian rhythm, but studies have shown that blue light lasts longer and is more potent compared to other types of light. Blue light makes you feel alert and energized. It also increases your blood sugar and heart rate. These are good for your body during the day. When it happens at night, it affects your sleep. The blue light will inhibit melatonin production which helps you fall asleep. Some of the most common blue light sources are cell phones, televisions, LED lights, laptop computers, video game consoles, and fluorescent lights. Some ways of combating the effects of blue light include;

Using lamps emits orange or red light because they don’t affect your circadian rhythm as much as blue light.

Stop using electronic devices 2-3 hours before going to bed

Using the nighttime setting on the device about 45 minutes before sunset. The settings work well because it reduces blue light exposure.

Get classes that blue light. They cost less than 100 dollars

Setting the mood for sleep

It is important to set the mood for sleep, it is a good idea to have a consistent bedtime routine because it improves your sleep quality and you fall asleep faster. There are some tips you can use to improve your sleep environment. One of the most important is making sure your room is not too cold or too hot. The best temperature for sleep is 15-22 degrees Celsius. You should find a temperature that works for you. Invest in a comfortable mattress, read all about Simmons Beautyrest pros and cons. It is also a good idea to dim the light in your room because fluorescent lights inhibit the production of melatonin. If you go to bed and you don’t fall asleep within 20 minutes, get out of bed and do a gentle activity such as writing, reading, or deep breathing, and go to bed when you feel sleepy. You shouldn’t remain in bed because you don’t want to associate negative things with your bed, which can cause sleep problems later down the line. You should always look for something that promotes a calm, stress-free, and relaxed environment because it makes it ideal for sleep. Essential oils such as chamomile and lavender on your pillow, a cup of non-caffeinated tea, or a warm bath are going to prepare you for sleep. You will notice an improvement in your sleep when you start doing the above. See what works best for you and stick with it.