11 Helpful and effective tips to have better sleeping

If you want to optimize your health, lose or even gain weight, then getting a good night of sleeping is one of the most important things you must do.

On the other hand, poor sleeping has immediate negative effects on your hormones, exercise performance and brain function.

So, here are some tips that might help you get enough high-quality sleep:

1-make a bedtime

If you struggle with sleep, try to get in the habit of waking up and going to bed at similar times. After several weeks, you may not even need an alarm.

This happens because your body’s circadian rhythm functions on a set loop, aligning itself with sunrise and sunset.

Therefore, Being consistent with your sleep and waking times can aid long-term sleep quality.

One study noted that participants who had irregular sleeping patterns and went to bed late on the weekends reported poor sleep.

Other studies have highlighted that irregular sleep patterns can alter your circadian rhythm and levels of melatonin, which signal your brain to sleep.

So, try to wake up naturally at a similar time every day.

2-Don’t eat Large meals before bedtime

Consuming a large meal before bed can lead to poor sleep and hormone disruption.

Several studies showed that late night meals may negatively impact both sleep quality and the natural release of HGH and melatonin.

On the other hand, certain meals and snacks a few hours before bed may help in sleeping better and faster.

In one study, a high-carb meal eaten four hours before bed helped people fall asleep faster.

Long story short, avoid large meals right before bedtime and stick to a small meal or snack a few hours before it.

3-Avoid drink coffee late at night

Drinking coffee or tea can significantly worsen sleep quality, especially if you drink large amounts in the late afternoon or evening.

The present of caffeine in the coffee is what stimulates your nervous system and make it difficult for your body to relax at night.

This caffeine stimulation can last 6-8 hours after drinking coffee. Therefore, drinking large amounts of coffee after 3-4 p.m. is not recommended, especially if you are sensitive to caffeine or have trouble sleeping

If you do crave a cup of coffee in the late afternoon or evening, stick with decaffeinated coffee, which will give you the same taste without the nasty side effects of caffeine.

4-Avoid long naps

There are 2 types of naps, short and long naps. And they both affect your body in different ways.

Long naps in the daytime can confuse your internal clock, meaning that you may struggle to sleep at night.

While short power naps are beneficial and may improve your brain function during the day.

A study noted that while napping for 30 minutes or less can enhance the daytime brain function, longer naps can negatively affect health and sleep quality.

However, some studies demonstrate that those who are used to taking regular daytime naps do not experience poor sleep quality or disrupted sleep at night.

So, If you have trouble sleeping at night, stop napping or shorten your naps.

5-Take a Melatonin Supplement

Melatonin is known as the sleep hormone that tells your brain when it’s time to relax and head to bed.

That’s why melatonin supplements are used by someone that cannot get enough sleep at night.

It’s also used to treat insomnia. Therefore, melatonin may be one of the easiest ways to fall asleep faster.

In one study, 2 mg of melatonin before bed improved sleep quality and energy the next day and helped people fall asleep faster.

In another study, half of the group fell asleep faster and had a 15% improvement in sleep quality.

Additionally, no withdrawal effects were reported in either of the above studies.

Dosage: Take around 1–5 mg 30–60 minutes before bed. Start with a low dose to assess your tolerance, and then increase it slowly as needed. Since melatonin may alter brain chemistry, it is advised that you check with a medical professional before use.

6-Limit your alcohol intake at night

Alcohol is known to cause or increase the symptoms of sleep apnea, snoring, disrupted sleep patterns and alter melatonin production.

Also, a study found that alcohol consumption at night decreased the natural nighttime elevations in human growth hormone (HGH), which plays a role in your circadian rhythm and has many other key functions.

Therefore, drinking alcohol at night can negatively affect your ability to have a peaceful night of sleep and your hormones as well.

7-Relax your mind before sleeping

Having a pre-sleep routine that helps you relax is one of the best ways to overcome poor sleep.

There are many relaxation techniques that you can do before bed which have been shown to improve sleep quality and may even treat insomnia.

Some of these techniques include: relaxing massage, listening to relaxing music, reading a book, taking a hot bath, meditating, deep breathing and visualization.

Just try different techniques to find out what works best for you.

8-Take a shower

A shower or hot bath is another popular way to have better sleeping.

Many studies indicate that it can improve overall sleep quality and help people, especially older adults fall asleep faster.

One of these studies found that a hot 90 minute bath before bed improved sleep quality and helped people get more deep sleep.

Another solution if you don’t want to take a full bath at night, bathing your feet in hot water can have the same relaxing effect of a hot bath.

9-Get a Comfortable Bed, Mattress and Pillow

Have you ever noticed that you sleep better in hotel rooms?

I did..

That’s because they take care of the beg quality which can also affect the quality of your sleep.

One study looked at the benefits of a new mattress for 28 days, revealing that it reduced back pain by 57%, shoulder pain by 60% and back stiffness by 59%. It also improved sleep quality by 60%.

Other studies point out that new bedding can enhance sleep. Additionally, poor-quality bedding can lead to increased lower-back pain.

Finding the best mattress and bedding is extremely subjective. If you are upgrading your bedding, base your choice on what makes you feel comfortable.

But, It is recommended that you upgrade your bedding at least every 5–8 years.

10-workout regularly

According to studies, regular workouts will not only improve your health, it also can make your sleeping much better.

One study in older adults determined that exercise nearly halved the amount of time it took to fall asleep and provided 41 more minutes of sleep at night.

In people with severe insomnia, exercise offered more benefits than most drugs. Exercise reduced time to fall asleep by 55%, total night wakefulness by 30% and anxiety by 15% while increasing total sleep time by 18%.

On the other hand, performing it too late in the day may cause sleep problems.

This is due to the stimulatory effect of exercise, which increases alertness and hormones like epinephrine and adrenaline.

Therefore, avoid working out before bedtime to have a peaceful night of sleep without any problems.

11-Avoid liquids before bed

Although hydration is vital for your health, it is recommended to reduce your fluid intake in the late evening.

There is a condition called Nocturia, which means excessive urination during the night. It affects sleep quality and daytime energy.

Drinking large amounts of liquids before bed can lead to nocturia, though some people are more sensitive than others.

So, try not to drink any fluids 1–2 hours before going to bed.

Sleep plays a key role in your health. So, If you are interested in optimal health and wellbeing, then you should make sleep a top priority and incorporate some of the tips above.