10 tips for a better and soundless sleep

A good night's sleep is quite important to function all day long. A good sleep can help you exercise better and keep fit. However, not everyone gets to sleep tight at night. There could be certain factors for the same ranging from personal, professional to environmental. 

But no worries! Following are certain tips you can follow for a better and soundless sleep. 

Tips for a better and soundless sleep 

1. Increase bright light exposure during daytime 

Exposure to natural sunlight or bright light during the day keeps you active and alert by keeping your circadian rhythm (sleep cycle) healthy. This not only improves daytime energy but also leads to quality sleep for a good duration of about 6-7 hours. People suffering from Insomnia or any kind of sleep issue can definitely benefit from this trick. 

2. Reduce the blue light exposure during evening 

A good exposure to light might be beneficial during the day but at nighttime exposure to artificial light has the opposite effect. It can trick your brain making it think it’s still daytime. Blue light which the electronic devices such as smartphones and laptops emit in large amounts is considered the worst in regards to its effect on sleep.. Thus, you should wear anti-glare glasses while working and should not use any electronic device before going to bed. 

3. Avoid consuming caffeine late in the day

Caffeine when consumed during the day can stimulate your nervous system and may stop your body from naturally relaxing at night. It can worsen sleep quality especially if you consume it in large amounts. Thus avoid multiple cups of coffee or tea.  

4. Avoid irregular or daytime naps 

Sleeping or napping for too long during the day can confuse your internal clock which means that you may struggle to sleep during the nighttime. Thus, make sure you don’t sleep during daytime and disrupt your sleep cycle. 

5. Be consistent with the sleep pattern

It is very important to have a consistent sleep cycle especially on the weekends as it can aid long-term sleep quality. Go to bed and wake up the next morning everyday at the same time so as to set a consistent routine. 

6. Taking a melatonin supplement 

Melatonin is a key sleep hormone that tells your brain when it’s time to relax and head to bed. Sleep aid sachets are quite natural, safe and ensure a better quality sleep. There’s a low dose of melatonin in sleep aid sachets as compared to other sleep supplements that include synthetic ingredients.

7. Avoid Alcohol 

Drinking at night can increase the symptoms of sleep apnea, snoring and disrupted sleep patterns. Hence, it is advised not to consume alcohol before bed as it can reduce nighttime melatonin production. 

8. Optimize your bedroom environment 

Bedroom environment and its setup are key factors in getting a good sleep. These factors include noise, external lights and furniture arrangements as well. Make sure you have a cozy environment where you feel comfortable to sleep in. Pillows and bedsheets should be soft enough to ease sleep. 

9. Set your bedroom temperature

It is very important to sleep at a comfortable temperature. Too cold or too hot might hinder your sleep. 20 degree celsius is probably quite a comfortable temperature for most people. 

10. Include physical activity in your daily routine 

Regular physical activity can promote better sleep during nighttime. Spending time outside everyday might also be helpful to get a quality sleep. The more you exercise, the more your body will get tired. This will in turn, help you to sleep on time without any hassle. 

The Takeaway 

When you fall asleep, your brain tends to trigger the hormones that encourage tissue growth to repair blood vessels. This makes the process of wound healing faster and also restores damaged muscles. The sleep aid sachets are quite effective to help you with getting good sleep. It is important to make sleep a priority and incorporate certain tips to have a good sleep.