Getting high-quality sleep is as important to health as exercise and eating well, though it’s often neglected. Sleep goes hand-in-hand with other positive lifestyle decisions, and research suggests poor sleep can negatively influence brain functioning, hormonal balance, and exercise performance. Bad-quality sleep can also cause aesthetic damage like baggy eyes which can lower your self-confidence by adversely affecting your skin’s appearance. At its most severe level, this is a genetic condition called dermatochalasis that requires surgery for any permanent improvement.
A lack of good quality sleep can also cause weight gain and increase the incidence of disease. If you’re seeking for ways to optimize sleep, here are some top tips to help you.
Increase Bright Light Exposure During the Day
Your body operates on a natural circadian rhythm, essentially a time-keeping clock. This influences physical and mental functioning, telling your body when to stay awake and when to sleep. It’s important not to disrupt your natural body clock and to engage in activities that complement your body clock. Natural sunlight can help your rhythms stay in line, alongside improving your energy during the day and improving your quality of sleep in the evening. Most research suggests people with severe sleep issues have less exposure to light during the day, and if it’s hard to observe natural light due to your climate, you can invest in artificial lights instead.
Create a Comfortable Environment
It’s essential to create a sleep-inducing environment, complete with a comfortable mattress and relaxing atmosphere. A memory foam mattress can enhance your comfort significantly, alongside plants and other fittings that complement the mood. You should ensure you have comfortable pillows too, and you can even build your own pillow for optimum comfort. This is a great way to obtain a pillow that’s customized to your individual needs, and this can improve your posture significantly.
Reduce Blue Light Exposure in the Evening
Though exposure to light during the day is optimal, your natural rhythm requires darkness in the evenings. This makes sense, and what’s more, exposure to light in the evenings has the opposite effect. If you surround yourself with artificial light in the evenings, it will trick your brain into thinking it’s daytime. This reduces melatonin, a hormone that helps you relax and sleep better. Blue light is the worst culprit. Blue light is largely emitted from electronic devices. To avoid blue light you can wear protective glasses or download an app that blocks blue light on your computer or smartphone. It’s advisable to stop watching television after a certain time, and perhaps engage in a winding down activity like reading.
Don’t Consume Caffeine Late in the Day
Caffeine can enhance sports performance during the day and provide energy for various activities. Because it increases your heart rate, it’s best avoided in the evenings, especially since it stimulates your nervous system and inhibits relaxation. Consuming caffeine up to six hours before sleep can impede quality, so it’s best avoided.