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How to improve your sleep for better life

Sleeping has a direct impact on your emotional and physical well-being. Not getting enough sleep can affect your everyday energy, productivity, emotional balance, and even your weight.

Ever since most of us started working from home, we sit in front of our computers more than the amount of time we sleep. These three tips may have been something you overlooked before. Experimenting with these tips might change your life for the better!

1. Increase bright light exposure during the day

The human body has a natural time-keeping clock known as your circadian rhythm.
This rhythm affects the brain, body, and hormones. It tells the body when to stay awake and when to sleep.

Aside from the light of your computer and phone screens, exposure to natural sunshine during the day helps maintain a healthy circadian rhythm. It can also enhance daytime energy and the quality of nighttime sleep.

According to research, two hours of bright light exposure throughout the day increases sleep duration by 2 hours and sleep efficiency by 80 percent.

If having daily sunshine exposure isn’t possible, invest in bright light bulbs that imitate sunlight.

2. Reduce blue light exposure in the evening

While exposure to light during the day is beneficial, it can be detrimental at night.

Exposure to blue light at night tricks your brain into thinking it is daytime. Hormones like melatonin, which help you relax and sleep deeply, are reduced when the body absorbs blue light.

Blue light, which is emitted in significant volumes by electronic gadgets such as cellphones and computers, is the worst in this regard.

If exposure to blue light at night is unavoidable, there are several methods you can use to reduce the exposure. These include:

  • Wearing glasses that block blue light
  • Installing an app that blocks blue light on your smartphone and computers.
  • Turning off bright lights 2 hours before heading to bed.
  • Avoid watching television for long periods at night.

3. Limit daytime naps and move more

Daytime naps can help the body recharge within the day. However, it can also interfere with nighttime sleep. If you choose to nap, limit yourself to up to 30 minutes and avoid doing so late in the day.

Instead of taking more naps and just sitting around during the daytime, you can opt to do less strenuous physical activities as simple as stretching. Aside from improving blood flow, extra movements can also use your excess energy. Using up extra energy later in the day can help you get ready for bed by the end of the day.

Study shows that insufficient sleep elevates the risk of obesity by 89 percent in children and 55 percent in adults. Other studies also show that sleeping less than 7–8 hours a night raises the risk of heart disease and type 2 diabetes.

Sleep is essential for good health. Making sleep a high priority is recommended when achieving optimal health and well-being. BKM/ Expat Media


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