Making changes to your diet and lifestyle may help improve your sleep quality. Certain supplements and natural remedies could also be beneficial.
1. Increase bright light exposure during the day.
Spending time in natural sunlight or bright light during the day can help keep your circadian rhythm healthy. สมัคร UFABET And in turn, improve your daytime energy and nighttime sleep quality and duration.
The results of a small suggest that daytime bright light exposure can improve sleep quality and duration. For this reason, it’s a good idea to get daily sunlight exposure or, if that’s not possible for you, to invest in an artificial bright light device or bulbs.
An earlier 2017 study of more than 100 office workers found that. Those who were exposed to a lot of light in the morning had less time to fall asleep at night, especially in winter. They also found better synchronization of the body’s internal clock and an improved quality of sleep.
If you have trouble falling asleep, the 4-7-8 method is a simple technique you can try to relax and get better rest. Join our sleep well newsletter for your free guide and expert guidance once a week.
2. Reduce blue light exposure in the evening
Nighttime light exposure can have the opposite effect from daytime exposure because it reduces your levels of some hormones. Including melatonin, which helps you relax and get deep sleep.
Blue light, which electronic devices like smartphones and computers give off in large amounts, is the worst type in this regard.
There are several popular methods you can use to reduce nighttime blue light exposure. These include wearing glasses that block blue light and turning off the TV, other devices, and any bright lights 2 hours before bed.
3. Don’t consume caffeine late in the day.
A single dose of caffeine can enhance focus, energy, and sports performance. However, the authors of a 2023 research review found that late caffeine consumption reduced total sleep time by 45 minutes and overall sleep efficiency by 7%.
This may be because caffeine may have a negative effect on REM sleep, though the research on daytime caffeine consumption and sleep isn’t conclusive.
To be safe, it’s a good idea to avoid drinking caffeinated beverages at least 8 hours before bedtime. And if you’re taking a caffeine supplement, don’t take it within 13 hours of bedtime.