A goodnight sleep is so precious that no amount of money can ever replace it.
In fact, one study linked insufficient sleep to an increased risk of obesity by 89 percent in children and 55 percent in adults. Another research concluded that getting less than 7-8 hours per night increases your risk of developing heart disease and type 2 diabetes.
In order to avert such conditions, the following evidence-based recommendation will help sleep better at night:
* Increase bright light exposure during the day. Your body has a natural time-keeping clock, known as circadian rhythm. It affects your brain, body and hormones, helping you stay awake and telling your body when it’s time to sleep. By increasing the bright light during the day, it helps keep your circadian rhythm healthy.
* Reduce blue light exposure in the evening. Blue light are electronic devices like smartphones and computers that emit in large amounts and is the worst in this
regard. Wear glasses that block blue light, stop watching TV and turn off any bright lights two hours before heading to bed.
* Don’t drink caffeine late in the day. Caffeine can significantly worsen sleep quality, especially if you drink large amounts in the late afternoon or evening. But if you really do crave a cup of coffee in the late afternoon or evening, go for decaffeinated coffee.
* Reduce irregular or long daytime naps. Long daytime naps can actually impair sleep quality. So, if you have trouble sleeping at night, stop napping or shorten your naps.
* Try to sleep and wake at consistent times. Your body’s circadian rhythm functions on a set loop, aligning itself with sunrise and sunset. Being consistent with your sleep and waking times can aid long-term sleep quality.
* Avoid alcoholic drinks. Having a couple of drinks at night can negatively affect your sleep and hormones. Alcohol is known to cause or increase the symptoms of sleep apnea, snoring and disrupted sleep patterns. Also it changes nighttime melatonin production that plays a key role in your body’s circadian rhythm.
* Improve your bedroom environment. Many people believe that the bedroom environment and its setup are key factors in getting a good night’s sleep. Among the factors are temperature, noise, external lights and furniture arrangement. To optimize your bedroom condition, try to minimize external noise, light, and artificial lights from devices like alarm clocks.
* Don’t eat late in the evening. Consuming a large meal before bed can lead to poor sleep and hormone disruption. However, certain meals and lighter snacks a few hours before bed may help such as nuts and crackers, eggs, bananas, a bowl of cereal and milk, bread and cheese.
* Relax and clear your mind in the evening. Relaxation techniques before bed have been shown to improve sleep quality and are another common technique used to treat insomnia. Among the known strategies include listening to relaxing music, reading a good book or Bible, taking a hot bath and deep breathing.
* Exercise regularly during daylight hours. Daily exercise is key for a good night’s sleep but not too late in the day to avoid increased alertness and hormones like epinephrine and adrenaline.
* Avoid drinking liquids in the late evening. Although hydration is very important for your health, it’s wise to reduce your fluid intake in the late evening, and try not to drink one to two hours before going to bed. You should also use the bathroom right before going to bed as this may decrease your chances of waking in the night.
Ana Williams is the health columnist for The Graham Star.