Nice bed linen, coolness, darkness and silence – what else do you need to have a sweet sleep? Spend the day right!
Come out into the light
Sunlight is important for the circadian rhythm, so hopefully you don’t have to spend the whole day in semi-darkness. Natural light during the day and a minimum of bright light in the evening is an important nuance for maintaining a healthy alternation of sleep and wakefulness periods. A normal light regime will improve the quality of your sleep and make it longer. Back in the 90s, scientists proved that sunlight has a positive effect on people’s sleep and reduces the time it takes to fall asleep by 83%.
Drink coffee only in the morning
You’ve probably already given up coffee before bed, as you know about the invigorating effect of caffeine. But don’t forget that this substance stays in the body for a long time. At least six hours before bedtime, you should stop drinking drinks with a natural stimulant. Coffee (just like tea) can worsen the quality of sleep even for those who have no problems falling asleep, so it’s better to drink it in the morning.
Stay awake all day
When insomnia has you down, it may seem like any chance to get some shut-eye should be taken. But if you regularly sleep during the day and just as regularly can’t fall asleep at night, the first thing you should try is to be active from morning to evening. In general, if you feel sleepy after lunch, stay away from the pillow. Maybe a short walk will perk you up? By the way, daytime sleep may not have the best effect on work: it is harder to think when you are half-asleep. And sleepiness during the day after such a break may only increase.
Train in your own time
On the one hand, it has been proven that physical exercise improves the quality of sleep, on the other hand, not everyone is ready to agree with the scientists’ conclusion. For some, an intense workout at night will only invigorate them. So in this regard, you should listen to yourself: if you switch off after physical activity, do it before bed; if you can’t sleep a wink, do it in the morning.
Drink soft drinks
If you’ve ever felt sleepy after drinking alcohol, this point may seem strange. But there is no contradiction in the effect of alcoholic drinks on sleep. The fact is that they affect the natural production of melatonin in the body, which regulates your circadian rhythm. Alcohol confuses the body: an illusion of deep sleep and confusion with the phases arises. As a result, the brain wakes up in the middle of the night, and the next morning after such adventures you feel tired.