A good night’s sleep is as important as having a healthy diet or regular exercise for your health. Research shows that poor sleep can have negative effects on your health — weight gain, stress, an increase in your blood glucose level, hypertension, majorly impact your hormones and general health as well.
Unfortunately research shows that 1 out of 3 people get less than 6 hours of sleep per night, and many do not get a good quality sleep. If you want to optimise your health then getting a good night’s sleep is one of the most important things you can do.
4 Proven Tips For Getting A Better Night’s Sleep
1. Morning sun for improved sleep
Morning sunlight helps to improve energy during the day, as well as giving you good quality sleeping time at night, especially for those with severe sleep issues or insomnia. Studies have shown that 2 hours of bright light exposure during the day can increase the amount you sleep by 2 hours and sleep efficiency by 80%.
For optimal sleep, decrease your light exposure in the evening but expose yourself to sunlight in the morning. Sunlight increases your production of melatonin, the hormone that helps us sleep better at night.
2. Get a comfortable mattress
92% of people think that a comfortable mattress is crucial for a good night’s sleep. And they’re right! The wrong mattress or one that is simply too old can not only affect your sleeping quality, but also cause lower back pain and headaches. If you are restless, waking up in pain or not sleeping through the night, then it may be is time replace your mattress.
Experts suggested going for a mattress that is made with different materials. One of the best combinations is latex, memory foam and a support layer. Latex and memory foam deliver great bounce and cooling while also supporting your spine naturally. This helps to relieve any tension in the back, shoulders and neck. A support layer enables proper weight distribution across the entire mattress for comfort without compromising on support.
With the Sonno mattress, you can be sure to have a good night’s sleep. With its revolutionary motion transfer technology, you won’t have to worry about yours or your partner’s movements disturbing each other.
Metal parts in a mattress amplify electromagnetic waves and can lead to sleeping disorders and other diseases. You can sleep soundly knowing that the Sonno mattress is designed without pocketed springs or any metal parts.
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3. Get moving, get sweating!
Exercise is one of the best proven natural remedies for sleep. It can enhance all aspects of sleep and works better than most drugs. Studies have shown that exercise reduces the time it takes to fall asleep by 55%, total night awake time by 30% and increased total sleep time by 18%.
Vigorous exercise twice a week is reported to have a positive effect on a night’s sleep. If that isn’t for you, try to go for more gentle exercises such as yoga or a walk in the park after dinner, or even an activity you enjoy like swimming, dancing, jumping rope etc.
4. Watch the external light, try to sleep in total darkness
A bedroom environment and its setup are key factors for getting a good night sleep. This can include aspects of temperature, noise, furniture arrangement, and most importantly the lighting.
Experts agree that bedrooms should be reserved for sleep and sex only. Therefore electronics devices definitely do not belong on your mattress. Try not to have any electronics in your room such as a television, computer, video games, cell phones or any other digital gadgets.
As addictive as it may be, staring at a screen within the last hour before going to bed is a bad idea — the blue light admitted from the screen stimulates the brain and keeps you awake!
- Tuunainen A, Kripke DF, Endo T. Light therapy for non-seasonal depression.Cochrane Database Syst Rev. 2004;(2):CD004050. Review. PubMed PMID: 15106233.
- Fetveit A, Skjerve A, Bjorvatn B. Bright light treatment improves sleep in institutionalised elderly--an open trial. Int J Geriatr Psychiatry. 2003 Jun;18(6):520-6. PubMed PMID: 12789673.
- Reid KJ, Baron KG, Lu B, Naylor E, Wolfe L, Zee PC. Aerobic exercise improves self-reported sleep and quality of life in older adults with insomnia. Sleep Med. 2010 Oct;11(9):934-40. doi: 10.1016/j.sleep.2010.04.014. Epub 2010 Sep 1. PubMed PMID: 20813580; PubMed Central PMCID: PMC2992829
- 3. Passos GS, Poyares D, Santana MG, Garbuio SA, Tufik S, Mello MT. Effect of acute physical exercise on patients with chronic primary insomnia. J Clin Sleep Med. 2010 Jun 15;6(3):270-5. PubMed PMID: 20572421; PubMed Central PMCID: PMC2883039.