The Frisky
  • Home
  • News
  • Health
  • Celebs
  • Movies
  • Love
  • Relationships
  • Style
  • Entertainment
  • Parenting
  • Royals
  • Travel
  • About Us
  • Latest
  • Contact Us
The Frisky
  • Home
  • News
  • Health
  • Celebs
  • Movies
  • Love
  • Relationships
  • Style
  • Entertainment
  • Parenting
  • Royals
  • Travel
Health

Guide to better sleep and beating insomnia 

by Petar Mikonoss March 18, 2019
by Petar Mikonoss March 18, 2019

The quality of our sleep greatly affects both our mental and physical health. Not only will the lack of sleep cause you to have much less energy during the day, but it will also reduce your productivity, disrupt your hormone levels, affect your brain function, and even cause you to gain weight. A great number of people don’t get a good night’s sleep, and the main culprits are stress and anxiety. Over the past decade, sleep quality has significantly decreased. If you wish to take care of your health, exercising and eating healthy, even though commendable, isn’t enough. Good quality and quantity of sleep are crucial and that’s why we prepared a little guide to help you out.

Contents

  • Bright light exposure during the day
  • No alcohol, caffeine, or nicotine before bed
  • Physical activity
  • Dark and cold bedroom

Bright light exposure during the day

It has been shown that increasing the bright light exposure during the day, drastically improved people’s sleep and it decreased the time it took people to fall asleep. Our bodies have a natural clock – circadian rhythm, and the sunlight, as well as artificial bright light, can help maintain our circadian rhythms healthy. One study found that two hours of exposure to bright light helped people get two more hours of sleep during the night. While you want to maximize the bright light exposure during the day, you should take it down to a minimum during the night.

Img source: valleysleepcenter.com

Blue light, coming from the screens of your devices such as smartphones and computers, is pretty bad for your sleep. The best solution would be for you to stop using those devices an hour or two before bed, but if that’s not doable, there are apps and programs that you can download which will filter out the blue light in the night. If you’re a light sleeper and any kind of sound can wake you up, consider searching for the best white noise machine on the market. These gadgets can deter your attention away from the surrounding noise.

No alcohol, caffeine, or nicotine before bed

Alcohol can help you fall asleep faster, as you probably figured out by now, but it immensely reduces the quality of sleep causing you to wake up tired. It’s recommended to avoid coffee good six hours before bed, and ideally, to refrain from drinking any after 3 pm in order to make sure it doesn’t have any effect on you once you go to bed. Nicotine is another big no-no before bed since it can wreak havoc on quality sleep.

Physical activity

Exercising before bed, or in some other time during the day, can help you fall asleep faster and have a good, high-quality night’s sleep. Going outside during the day can also improve your sleep, so try walking or running outside at least an hour every day.

Img source: standard.co.uk

Dark and cold bedroom

Try to minimize the number of light sources in your bedroom once you decide to go to bed. Any kind of light can easily disrupt your sleep so eye masks can come in handy in case you can’t get rid of every light source in your room. You also don’t want to keep your bedroom too hot. A colder room can help you fall asleep faster and stop you from moving too much in your sleep causing you to sleep longer without waking up.

good night's sleepgood sleepInsomniasleep wellsleeping
Petar Mikonoss

previous post
When to seek help from a Podiatrist
next post
A simple guide to properly using your air conditioner 

Related Posts

Why Swaddling Is an Excellent Technique to Improve...

February 23, 2022

4 Tips for Teaching Your Dog to Sleep...

January 13, 2022

What Are Ormus Minerals and How Can They...

October 29, 2021

Recent Posts

  • Why Home Care Is So Valuable for Older Adults

    February 9, 2023
  • 5 Reasons to Order an Essay Online and Get Professional Help with Your Writing

    February 9, 2023
  • The History of Gambling: A Journey Through the Ages

    February 8, 2023
  • Popular Games From Years Gone by That Have Been Reimagined for the Mobile Age

    February 8, 2023
  • What Is the Difference About Botanical Terpenes & Cannabis Derived Terpenes?

    February 8, 2023
  • Roulette 101: a Beginner’s Guide to the Classic Casino Game

    February 8, 2023
  • Training Your Dog to Love Their Kennel: 4 Tips and Tricks

    February 8, 2023
  • Which Thrilling Casino Games Will Captivate Australian Players Online in 2023?

    February 8, 2023

Categories

  • Accessories
  • Animals
  • Anime
  • Art
  • Astrology
  • Beard Care
  • Beauty
  • Betting
  • Biography
  • Blog
  • Business
  • Buying Guides
  • Cannabis
  • Cars
  • Casino
  • CBD
  • Celebs
  • Children
  • Citizenship
  • Clippers
  • Clothes
  • Computer
  • Couple Time
  • COVID-19
  • Crypto
  • Culture
  • Design
  • DIY
  • Economics
  • Education
  • Entertainment
  • Environment
  • Family
  • Fashion
  • Featured
  • Food
  • Food & Drink
  • Furniture
  • Galleries
  • Gambling
  • Games
  • Gardening
  • Gifts
  • Girl
  • Gossip
  • Guide
  • Guys
  • Hair
  • Hair Care Tips
  • Hair Dryers
  • Hair loss
  • Hairstyles
  • Health
  • Highlights
  • History
  • Hobby
  • Home
  • Horoscopes
  • Hot Rollers
  • How to …
  • Industry
  • Internet
  • Interview
  • Law
  • Legal Advice
  • Life
  • Lifestyle
  • Love & Sex
  • Love Your Self
  • Makeup
  • Marketing
  • Medicine
  • Mind & Body
  • Money
  • Motorcycle
  • Movies
  • Moving
  • Music
  • Net Worth
  • News
  • Parenting
  • People
  • Pets
  • Photography
  • Products for Hair
  • Real Estate
  • Recipes
  • Relationships
  • Religion
  • Royals
  • SEO
  • Shopping
  • Skincare
  • Sports
  • Studying
  • Style
  • Super Stars
  • Tech
  • Technology
  • The Body
  • Tips
  • Tips & Tricks
  • Tools
  • Toys
  • Travel
  • Uncategorized
  • Vehicle
  • Video
  • VR
  • Wedding

Contact us:

santosmilewa [at] demotix.com

Footer Logo
  • About Us
  • Latest
  • Contact Us

© 2023 - All Right Reserved.

TheFrisky.com is a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for sites to earn advertising fees by advertising and linking to Amazon.com. Amazon, the Amazon logo, AmazonSupply, and the AmazonSupply logo are trademarks of Amazon.com, Inc. or its affiliates.

The Frisky
  • Home
  • News
  • Health
  • Celebs
  • Movies
  • Love
  • Relationships
  • Style
  • Entertainment
  • Parenting
  • Royals
  • Travel
© 2023 - All Right Reserved.

TheFrisky.com is a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for sites to earn advertising fees by advertising and linking to Amazon.com. Amazon, the Amazon logo, AmazonSupply, and the AmazonSupply logo are trademarks of Amazon.com, Inc. or its affiliates.