Many people having trouble sleeping effective and it is many people that using medicine and apps to fall asleep and sleep through the nigh. Here are 8 ways to sleep better that i find useful that i want to share with you. Maybe can these 8 ways to sleep better help you to get a better night sleep.
1 Regularity
Science says that it is best to sleep at regular times. That is going to bed every night and going up every morning at the same time (Even at weekends). This way your body will get used to it and you will get a better sleep.
2 Avoid coffee, tea and cola
Caffeine is in tea and coffee, but also found in chocolate! Caffeine is a stimuli that make it harder to fall a sleep. The mean half-life of caffeine of healthy individuals is about 5 hours. However, caffeine's elimination half-life may range between 1.5 and 9.5 hours. So if you are unlucky you can have half the effect of caffeine left in your system after 9 hours.
3 Avoid screens and blue light before night time
Avoid screens before night time. Avoid negative news at night. The impressions will make it harder for you to relax and thoughts will follow you to bed and will making it harder to sleep. If you absolutely must use screens, make sure you’re using night mode because the blue light on your devises stop the production of melatonin, the sleep hormone.
4 Exercise during the day
Exercising during the day improves your sleep tremendously, It get rid of stress, and make you more tired when its time to go to bed. Though try to avoid working out to close to bed-time because training produces endorphins and adrenaline that can keep you awake. It also have lots of other benefits related to your well being, in the book "hjärnstark" Anders Hansen talks about that exercising three times a week can have the same effect on your psychic health as anti depressive medicine. And as a bonus you get reduced stress and anxiety, raises your IQ and slow down your brains aging process.
5 Make your room dark, cool and with fresh air
Keep your room nice, dark and cool with fresh air. That help the body to start produce melatonin and you are more likely to get a good night sleep. If you cant get those conditions naturally take help from ear plugs or a sleeping mask. The optimal temperature for your breath is 16 degrees Celsius, but be sure not to be cold.
6 Expose yourself to the daylight
Help your body with its natural cycles and be out in the daylight as much as possible. This will help you get a better sleep. Studies show that being exposed to more daylight benefits the production of melatonin and that make it easier to fall a sleep at night.
7 Do things that relaxes you before bed time
Do things that make you relax before you go to bed. Maybe take a bath, read a book or just relax for a while. It is hard to fall asleep directly after you watched something that made your mind going just before bed time or if you just finished a triathlon.
8 Don´t have the phone or clock beside the bed
Studies show that just by having the phone by your bed you get less effective sleep. You can read about this in the book "skärmhjärnan" about how we are affected of mobile devices. If you wake up in the middle of the night and see the clock and can´t fall back to sleep, it might stress you. Leave the clock turned away from your view so you don´t get stressed.
Summary
Hopefully you find some tips to help you sleep better at night. This was 8 ways to sleep better at night, do you have any other tips that you would like to share?
I think a good rule of thumb is to make as much difference as possible between daytime and nighttime. Be out in the air doing activities in the sunshine and take it ease and relax prior to bed time.
