What You Need to Know for a Good Sleep
Did you know that quality sleep is as important as regular exercise and a balanced diet for a healthy life? Studies show that; A good and regular sleep has an immediate effect on hormones, exercise performance, and brain functions.
On the other hand, insufficient sleep can lead to weight gain and increased disease in both adults and children. With the modern lifestyle, your nights may be mixed with your day, you may like to work late or watch something, but we would like to remind you that irregular sleep can have negative effects on your health in the long run.
So what is a really good sleep and what should we do for it? If you are ready, let's explore together!
Increase your exposure to bright light throughout the day.
Our body has a natural clock known as the circadian rhythm. Our brain, body and hormones are affected by this clock. This clock not only keeps us awake but also tells us that we are sleepy.
Natural, bright sunlight throughout the day helps us keep our circadian rhythm healthy. Daylight energy also allows us to sleep better at night.
Studies on people with insomnia show that when exposure to bright light during the day is increased, the time it takes to fall asleep is reduced by 83%. For this reason, spending time in brighter, open places instead of spending time in dark places during the day will increase your sleep quality and shorten your transition to sleep.
Reduce exposure to blue light in the evening.
While exposure to light during the day is beneficial, exposure to light at night is quite harmful. The reason for this is also related to the circadian rhythm of our body. Exposure to light at night tricks your brain into thinking it's still daytime, making it harder for you to fall asleep. Not only that, it also reduces hormones like melatonin, which helps you have a deep sleep.
However, if you have to be exposed to blue light in the evening, you can use blue light-blocking glasses or try using an application that blocks blue light on your phone/computer screen.
Do not consume caffeine in the late hours.
The relationship between caffeine consumption and sleep is an issue that almost everyone knows. So much so that when caffeine is used at the right times, it can increase your energy and performance. But consuming caffeine towards the end of the day reduces the quality of sleep and negatively affects the transition to sleep.
In a study, it was proven that consuming caffeine up to 6 hours before bedtime reduces sleep quality. For this reason, we recommend that you stop consuming caffeine at least 6-8 hours before going to sleep.
Cut down on daytime naps.
Although short-term naps are beneficial, taking long or irregular naps during the day can negatively affect your sleep patterns. Because sleeping during the day can mess with your internal clock and make sleeping at night a total struggle!
A study has proven that taking a 30-minute nap or less during the day can improve brain function, but longer naps can harm health and sleep quality.
Try to sleep and wake up at consistent times.
Our body's circadian rhythm works in this cycle by adjusting itself to sunrise and sunset. Living in accordance with this cycle, of course, increases our sleep quality and quality of life.
For this reason, it is one of the best things you can do for sleep quality to go to sleep and wake up at the same times every day, and to adjust the sleep and wake times according to sunrise / sunset.