Getting a good night sleep

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Getting good quality sleep is extremely important for a person’s overall health and well-being. In fact, sleep is as important as a balanced diet and regular exercise. Having undisturbed sleep can increase your productivity and concentration level and decrease the risk of weight gain and heart disease.

Different age groups of people require different amounts of sleep per day. If you are an adult between 18 to 60 years old, it is important to clock in a minimum of 7 hours of good quality sleep each day.

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Here are 3 helpful tips for a more well rested night.

1. Reduce blue light exposure in the evening

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Blue light a.k.a the light emitted from your electronic devices such as your mobile phones and computers. Blue light has an effect on your circadian rhythm, tricking your brain into thinking that it is still daytime. Thus, it reduces your melatonin level (hormones that help you relax and get deep sleep).

Tip: Instead of watching tv or using your mobile devices up until your bedtime, try putting it away 2 hours before bedtime to read a book or do a session of meditation instead.

1. Don’t consume caffeine late in the day.

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Caffeine contains numerous benefits such as increased focus and productivity level. However, if you are consuming caffeine up until the evening, you might find yourself unable to fall asleep during your bedtime.

Caffeine can stay in your bloodstream for 6-8 hours. Hence, drinking a large amount of coffee after 3-4pm is not recommended.

Tip: Try swapping your evening coffee with a cup of decaffeinated coffee. You get the same taste minus the caffeine that might affect your sleep later at night.

1. Reduce long daytime naps.

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Taking short naps during the day can be beneficial. However, long naps can affect your sleep quality at night. Taking long naps can confuse your body’s internal clock.

There are studies that demonstrate that people who take long naps on a regular basis end up being more tired during the day.

Tips: If you are feeling tired throughout the day, try napping for 30 minutes or less. Power naps can improve your daytime brain function and productivity, while long naps can affect your overall health and sleep quality.