Which Is Better For Sleep – By Rudy Mawer, MSc, CISSN – Medically reviewed by Atli Arnarson BSc, PhD – Updated February 28, 2020
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Which Is Better For Sleep
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Tips For Better Sleep
Studies show that poor sleep has immediate negative effects on hormones, physical activity performance and brain function (
Over the past few decades, both the quality and quantity of sleep have declined. In fact, many people get poor sleep on a regular basis (
If you want to optimize your health or lose weight, getting good sleep is one of the most important things you can do.
It affects your brain, body and hormones, helping you stay awake and telling your body when it’s time to sleep (
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Natural sunlight or bright light during the day helps maintain a healthy circadian rhythm. It improves energy during the day, as well as the quality and duration of sleep at night (
In people with insomnia, exposure to bright light during the day improved sleep quality and duration. It also reduced the time it took to fall asleep by 83% (
A similar study among adults found that 2 hours of exposure to bright light during the day increased the amount of sleep by 2 hours and sleep efficiency by 80% (
While most studies involve people with severe sleep problems, daily exposure to light is likely to help you even if you’re an average sleeper.
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Try to get daily exposure to sunlight or – if that’s not practical – invest in a device or artificial bright light bulbs.
Summary Daily sunlight or bright artificial light can improve the quality and duration of sleep, especially if you have severe sleep problems or insomnia.
Again, this is due to its effect on your circadian rhythm, which tricks your brain into thinking it’s still daytime. It reduces hormones like melatonin, which help you relax and get deep sleep (
Blue light – which electronic devices such as smartphones and computers emit in large quantities – is the worst in this regard.
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Abstract Blue light tricks your body into thinking it’s daytime. There are several ways to reduce exposure to blue light in the evening.
However, when consumed late in the day, caffeine stimulates your nervous system and may prevent your body from naturally relaxing at night.
Caffeine can stay high in your blood for 6-8 hours. Therefore, drinking large amounts of coffee after 3-4 in the afternoon. Not recommended, especially if you are sensitive to caffeine or have trouble sleeping (
If you’re craving a cup of coffee in the late afternoon or evening, stick with decaffeinated coffee.
Tips For Better Sleep At Night Infographics. Sleeping Woman In Bedroom And Useful Advices For Better Sleep. Stock Vector
Summary Caffeine can significantly worsen sleep quality, especially if you drink large amounts in the late afternoon or evening.
While short power naps are helpful, long or irregular naps during the day can negatively affect your sleep.
Sleeping during the day can mess up your internal clock, meaning you may have trouble sleeping at night (
In fact, in one study, participants ended up being more sleepy during the day after daytime naps (
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Another study noted that while a nap of 30 minutes or less can improve daytime brain function, longer naps can harm health and sleep quality (
However, some studies prove that those who are used to taking regular daytime naps do not experience poor sleep quality or sleep disturbance at night.
If you take regular daytime naps and sleep well, don’t worry. The effects of the nap depend on the person (
Summary Long daytime naps may harm the quality of sleep. If you have trouble sleeping at night, stop napping or shorten your naps.
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One study noted that participants who had irregular sleep patterns and went to bed late on weekends reported poorer sleep (
Other studies have highlighted that irregular sleep patterns can alter your circadian rhythm and melatonin levels, which signal your brain to sleep (
If you struggle with sleep, try to get used to waking up and going to bed at similar times. After a few weeks, you may not even need an alarm.
Summary Try to get into a regular sleep/wake cycle – especially on the weekends. If possible, try to wake up naturally at a similar time each day.
Good Sleep Tips Better Sleeping Rules Concept Vector Image
Melatonin is a key sleep hormone that tells your brain when it’s time to relax and go to bed (
Often used to treat insomnia, melatonin may be one of the easiest ways to fall asleep faster (
In one study, taking 2 mg of melatonin before bed improved sleep quality and energy the next day and helped people fall asleep faster.
In another study, half of the group fell asleep faster and there was a 15% improvement in sleep quality (
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Melatonin is also useful when traveling and adjusting to a new time zone, as it helps your body’s circadian rhythm return to normal (
In some states, you need a prescription for melatonin. In others, melatonin is widely available in stores or online. Take about 1-5 mg 30-60 minutes before bed.
Start with a low dose to assess your tolerance and then slowly increase it as needed. Because melatonin may alter brain chemistry, it is recommended to check with a healthcare provider before use.
You should also talk to them if you are thinking about using melatonin as a sleep aid for your child, as long-term use of this supplement in children has not been well studied.
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Summary Melatonin supplementation is an easy way to improve sleep quality and fall asleep faster. Take 1-5 mg around 30-60 minutes before bed.
Be sure to only try these supplements one at a time. Although they are not a magic bullet for sleep problems, they can be useful in combination with other natural sleep strategies.
Summary Several supplements, including lavender and magnesium, can help with relaxation and sleep quality when combined with other strategies.
It is known that alcohol causes or increases the symptoms of sleep apnea, snoring and disturbances in sleep patterns (
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Another study found that drinking alcohol at night reduced the natural nocturnal increases in human growth hormone (HGH), which plays a role in your circadian rhythm and has many other key functions (
Summary Avoid alcohol before bed, as it can reduce melatonin production at night and lead to disruptions in sleep patterns.
Many people believe that the bedroom environment and its setting are key factors in a good night’s sleep.
Many studies indicate that external noise, usually from traffic, can cause poor sleep and long-term health problems (
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In one study of women’s bedroom environments, about 50% of participants noticed improved sleep quality when noise and light were reduced (
To optimize your bedroom environment, try to minimize external noise, light and artificial lights from devices such as alarm clocks. Make sure your bedroom is a quiet, relaxing, clean and enjoyable place.
As you may have experienced during the summer or in hot places, it can be very difficult to sleep well at night when it is too hot.
Around 70°F (20°C) seems to be a comfortable temperature for most people, although it depends on your preferences and habits.
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Summary Test different temperatures to find out what’s most comfortable for you. Around 70°F (20°C) is best for most people.
Eating late at night can negatively affect both the quality of sleep and the natural release of HGH and melatonin (
In one study, a high-carbohydrate meal eaten 4 hours before bedtime helped people fall asleep faster (
Interestingly, one study found that a low-carb diet also improved sleep, suggesting that carbs aren’t always necessary, especially if you’re used to a low-carb diet (
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Summary Consuming a large meal before bed can lead to poor sleep and hormonal disturbances. However, certain meals and snacks a few hours before bed may help.
Relaxation techniques before bed have been shown to improve sleep quality and are another common technique used to treat insomnia (
Strategies include listening to relaxing music, reading a book, taking a warm bath, meditating, deep breathing, and visualization.
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Research suggests that they can help improve overall sleep quality and help people – especially older people – fall asleep faster (
Getting A Better Sleep
In one study, taking a warm bath 90 minutes before bed improved sleep quality and helped people sleep more deeply (
Alternatively, if you don’t want to take a full bath at night, bathing your feet in warm water can help you relax and improve sleep (
Summary A warm bath, shower or foot bath before bed can help you relax and improve the quality of your sleep.
One common problem is sleep apnea, which causes inconsistent and disturbed breathing. People with this disorder repeatedly stop breathing during sleep (
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This condition may be more common than you think. One review claimed that 24% of men and 9% of women have sleep apnea (
Other common medically diagnosed problems include sleep movement disorders and circadian rhythm sleep/wake disorders, common in shift workers (
Summary There are many common conditions that can cause poor sleep, including sleep apnea. See a health care provider if poor sleep is a consistent problem in your life.
One study looked at the benefits of a new mattress over 28 days, revealing that it reduced shoulder back pain by 57%.
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