Around 30% to 48% of older adults experience sleep disorders. You can avoid sleep deprivation through sleep meditation and other methods explained at Meri Sehat.

Sleep Tips: How to Sleep Better?

Introduction

A good night&rsquo;s sleep is just as important as a healthy diet and regular exercise for your mental and physical health. According to research, poor sleep has a negative impact on brain function, performance, and hormones. It also causes weight gain and increases the risk of disease in both adults and children. However, over the past few decades, due to various factors including work stress and responsibilities, the quality and quantity of sleep have both declined.

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While sleeping well may seem like an impossible goal, falling short on sleeping well can take a serious toll on your mental and physical health. Moreover, it can also affect your productivity, daytime energy, and even your weight. How productive you are during the day centers around how well you are sleeping at night. Unhealthy daytime habits and lifestyle choices can adversely affect your mood, creativity, weight, heart health, and <a href="https://merisehat.pk/article/how-an-over-prescription-of-antibiotics-affects-your-immune-system">immune system</a>. But with the following evidence-based tips, you can enjoy better sleep at night and improve the way you feel in the morning.&nbsp;

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Understanding The Ideal Sleep Routine

<ul>
	<li>Follow A Sleep Schedule&nbsp;</li>
</ul>

Sleeping and waking up at consistent timings align your body&rsquo;s circadian rhythm with sunrise and sunset. The recommended amount of sleep for healthy adults is at least 7 hours. Most people don&rsquo;t need more than 8 hours of sleep to feel well-rested. However, if you are unable to fall asleep within 20 minutes of being in bed, leave the room and do something relaxing. For example, listen to soothing music and go back to bed when you are feeling tired. You can repeat the routine as needed but be sure to maintain your sleep schedule, even over the weekends. 
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According to one study, sleeping late over the weekends, and irregular sleeping patterns in general, lead to poor sleep quality<a href="#accordion">[1]</a>. Moreover, irregular sleep patterns can disrupt your circadian rhythm<a href="#accordion">[1]</a>. This, in turn, alters the levels of melatonin, a hormone that signals your brain to sleep<a href="#accordion">[2]</a>.

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If you struggle with sleep, get into the habit of waking up and sleeping at the same time every day.&nbsp;

 
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<ul>
	<li>Keep Your Room Cool, Dark, And Quiet&nbsp;</li>
</ul>

Even though exposure to light during the day is beneficial, it has the opposite effect during nighttime. Exposure to light during the night has a negative effect on your circadian rhythm and tricks your brain into thinking that it is still daytime. It reduces hormones like melatonin, which helps you relax and get deep sleep<a href="#accordion">[4]</a>.&nbsp;

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Moreover, exposure to blue light that comes from electronic devices, such as smartphones and computers, has the same effect. Thus, avoid using light-emitting screens right before bedtime. Invest in shades and earplugs to create an environment that suits your needs. Incorporating relaxation techniques can also help promote better sleep.&nbsp;

 
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<ul>
	<li>Exercise Regularly&nbsp;</li>
</ul>

Including physical activity in your daily routine can promote better sleep. However, there are some ground rules: exercising close to bedtime can make it difficult for you to fall asleep. Spending time outside every day has also been shown to improve the quality of sleep.&nbsp;

 
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<ul>
	<li>Relax And Clear Your Mind&nbsp;</li>
</ul>

Right before bedtime, try and relax your mind and rid it of worries and concerns. A simple way to achieve this is by jotting down whatever is on your mind and set it aside for the next day. For example, get organized; delegate tasks for each day and set priorities. Stress management is also a good place to start. As per research, relaxation techniques before bed and meditation can also improve sleep quality.&nbsp;

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<ul>
	<li>No Heavy Meals, Caffeine And Smoking Late At Night&nbsp;</li>
</ul>

Avoid having heavy or large meals a couple of hours before bedtime. But, don&rsquo;t go to bed hungry. The discomfort of being stuffed, or hungry, might keep you awake. Even though caffeine has numerous benefits such as enhancing focus and performance, when consumed late in the day it can stimulate your nervous system and disrupt sleep. According to a study, caffeine taken 6 hours before bed can significantly worsen sleep<a href="#accordion">[3]</a>. Thus, avoid caffeine, especially if you are sensitive to it.&nbsp; 
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Additionally, nicotine and alcohol should also be avoided right before bedtime. The stimulating effects of nicotine and alcohol wear off in hours and may interfere with your sleep. Similarly, while alcohol may make you feel sleepy at first, it can disrupt your sleep later in the night.&nbsp; 
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<ul>
	<li>Reduce Daytime Naps&nbsp;</li>
</ul>

Napping late in the day can confuse your internal clock and negatively affect your sleep. While napping for 30 minutes or less during the day can enhance brain function, longer naps have the opposite effect. A study highlights that sleeping during the day can make you sleepier during the day<a href="#accordion">[5]</a>. If you have trouble sleeping at night, either stop napping or shorten the duration of your naps.&nbsp;&nbsp;

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Key Points

There are several factors that may interfere with a good night’s sleep, for example, work stress, illnesses and even family responsibilities. Our stressful routines may make quality sleep sound elusive. Even though you cannot always control the factors that interfere with your sleep, you can adopt healthier sleeping habits.

[1] Giannotti, F., Cortesi, F., Sebastiani, T. and Ottaviano, S., 2002. Circadian preference, sleep and daytime behaviour in adolescence. Journal of sleep research, 11(3), pp.191-199.

[2] Emens, J.S., Yuhas, K., Rough, J., Kochar, N., Peters, D. and Lewy, A.J., 2009. Phase angle of entrainment in morning‐and evening‐types under naturalistic conditions. Chronobiology international, 26(3), pp.474-493.

[3] Drake, C., Roehrs, T., Shambroom, J. and Roth, T., 2013. Caffeine effects on sleep taken 0, 3, or 6 hours before going to bed. Journal of Clinical Sleep Medicine, 9(11), pp.1195-1200.

[4] Gooley, J.J., Chamberlain, K., Smith, K.A., Khalsa, S.B.S., Rajaratnam, S.M., Van Reen, E., Zeitzer, J.M., Czeisler, C.A. and Lockley, S.W., 2011. Exposure to room light before bedtime suppresses melatonin onset and shortens melatonin duration in humans. The Journal of Clinical Endocrinology & Metabolism, 96(3), pp.E463-E472.

[5] McDevitt, E.A., Alaynick, W.A. and Mednick, S.C., 2012. The effect of nap frequency on daytime sleep architecture. Physiology & behavior, 107(1), pp.40-44.

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