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How to get better sleep at night – 9 Effortless Techniques

How to get better sleep at night

There are many reasons as to why mature women might be interested in learning how to get better sleep at night. Whether you are suffering from insomnia, being exhausted at the end of the day or simply need to have a good night’s sleep, sleeping better is vital for your overall health.

It can lead to a more relaxed and energetic lifestyle that will benefit all aspects of your life. One way to do this is to minimize blue light exposure during the hours when you are sleeping, and use products that promote a good night’s rest.

Sleep is the most innocent creature there is and a sleepless man the most guilty.
Franz Kafka

Natural Sunlight

One way to help ensure that you are getting a good night’s rest is to make sure that you are exposing yourself to as much natural sunlight during the day as possible. When you are exposed to more natural sunlight in the day, your body will be better able to rejuvenate itself.

Decrease blue light exposure

There are many ways in which you can go about trying to decrease the amount of light that reaches your eyes at night. Many people choose to use lamps which have been specially designed to reduce the amount of blue light which enters the eye, and many people choose to wear sunglasses or even eye protectors in order to block out the sun and the glare.

However, if you are wondering how to get better sleep at night by having less blue light exposure, turn off your electronic devices, i.e. mobile phone, ipad or lapop.

Increase bright light exposure in the day

Lot’s of mature women choose to put their bedroom curtains on the side of the curtain to block out any of the sunlight, but this will actually reduce the amount of light that reaches your eyes. Instead, it is much better to have your curtains open so that you can look out on the morning light.

The sunlight that reaches you during the day influences your body clock, which makes it much harder for you to get to sleep at night. It is much better to have bright light exposure during the day, so that you can feel sleepy even if you spend the entire day working.

In the morning, it is much better for you to look out onto the sunlight instead of into a dark room, because the sunlight will help you feel more refreshed. You will find that by doing this, you will be able to sleep much easier at night and will be able to wake up feeling rejuvenated and full of energy.

Do not consume large meals at night

One of the most obvious and popular tips on how to get a better night sleep is avoiding eating large meals before bedtime. Although, this is an easy solution to avoid but it is a solution that you will surely benefit from. Most people who are suffering from insomnia realize that having a large meal before bedtime can actually be a major cause for poor sleeping.

Although, it might be true that you don’t need to consume large amounts of food to get the rest you need. However, the best solution would be to follow this simple rule: frequent small but satisfying meals are best when you want to get the best night sleep.

Avoid consuming caffeine in the later hours

Another tip on how to get a better night sleep is avoiding consuming caffeine at late hours. Caffeine is known to have negative effects especially to those who are suffering from sleeplessness or other sleep disorders.

Although, experts claim that consuming small amounts of caffeine two hours before going to bed will not have an adverse effect on your body, it would still be good to avoid consuming caffeine at night. Caffeine can keep you up the whole night. If you want to get better sleep at night, try cutting out or avoiding caffeinated drinks altogether. Instead, drink more water, or go with an herbal beverage instead.

Afternoon exercise role in how to get better sleep at night

Finally, another tip on how to get a better night’s sleep is exercising in the afternoon. The reason behind is that exercise in the afternoon will help relieve your stress which is also one of the leading causes why you suffer from insomnia.

In addition, regular exercise can promote better blood circulation, which means that you will be able to rest easier without feeling weary upon falling back into your sleep.

Create restful bedroom environment

The bedroom is one of the most important rooms in the house. We spend a large portion of our life there so it is important that you can go there to relax and unwind after a long day at work or school.

Air Circulation

One of the best ways that I know how to get better sleep at night is to make sure that you sleep with a fan on in the bedroom. This is true especially if you experience hot flashes.

Avoid Afternoon Naps

Another tip for how to get better sleep at night is to avoid taking long naps in the afternoon. These can actually be harmful because they cause your body to become more tired than it has to be.

When your body feels like it’s worn out, it starts to make mistakes such as having smaller bones wake up because they’re not used to being so tired, your muscles may stiffen up, and your vision might be impaired. You can wind up feeling worse than you did before you went to bed.

Try deep breathing exercise

If you are one of those people who are having trouble sleeping at night and if you have tried various techniques to help yourself get better sleep but you still have not seen the results you were looking for, then you should give some serious consideration to trying the 4-7-8 breathing exercise.

There are numerous websites that will show you how to get better sleep at night with this relaxing breath. To start off, breathe in for 4 seconds, holding the breath for 7 seconds, and exhaling for 8 seconds.

There are also many videos that you can watch on how to do this properly. You should be especially careful when it comes to trying to do this while you are awake as you can easily overdo it and you may find yourself passing out from lack of oxygen. This exercise is different from other breathing exercises in the sense that it focuses more on relaxing.

You should do the deep breathing exercise for about 5 minutes every day. This way, your muscles will be relaxed and you will feel more relaxed as well. Once this has been done, it is advisable that you should try to go to sleep with a sound sleep.

When you are sound asleep, you will notice that your mind will be calm and there won’t be any sudden spurts of activity that can disrupt your sleep routine. This breathing exercise has been proven to help people who are having trouble getting better sleep at night.

This is also ideal for those who are suffering from jet lag as this can help them overcome the problem. If you want to get better sleep at night, make sure to include this in your daily routine.

In summary, it is best to avoid consuming caffeine in late hours, avoid exercising in the afternoon, and try to exercise in the morning. These simple tips will definitely help you achieve better nights sleep.