How can I improve my sleep quality?

Improving your sleep quality is a good idea because it has a huge impact on your health, well-being and performance. There are many factors that can affect your sleep, but here are some tips that can help you sleep better:

Make sure you get enough daylight . Your body has an internal clock that is oriented towards light. Getting enough sunlight or bright light during the day will help your body regulate its circadian rhythm and make it easier to fall asleep in the evening.

Avoid blue light in the evening . Blue light is the light emitted by electronic devices such as televisions, computers or cell phones. It can confuse your body and signal to it that it is still daytime. This can inhibit the release of melatonin, the sleep hormone, and make it difficult to fall asleep. Therefore, try to avoid such devices at least an hour before going to bed or use a blue light filter.

Avoid caffeine in the afternoon and evening . Caffeine is a stimulant that keeps you awake and alert, but it can also disrupt your sleep if you consume it too late in the day. The effects of caffeine can last up to six hours, so avoid drinking coffee, tea or cola after 4 p.m.

Don't take long naps during the day . A short nap of 10 to 20 minutes can give you an energy boost and improve your concentration. But sleeping too long or too late in the day can disrupt your sleep pattern and make it difficult to fall asleep in the evening. If you do want to take a nap, it's best to do it before 3 p.m. and for no longer than 30 minutes.

Maintain a regular sleep schedule . Going to bed and getting up at the same time every day will help your body get used to a regular sleep schedule. This makes it easier to fall asleep and improves the quality of your sleep. So try not to deviate from your usual sleep schedule by more than an hour, even at the weekend.

Consider taking a melatonin supplement . Melatonin is the hormone that tells your body it's time to sleep. It's normally released in the evening when it gets dark. However, some people have low melatonin levels or suffer from jet lag or shift work. In these cases, a melatonin supplement can help restore sleep patterns and make it easier to fall asleep. The dosage and timing of taking it can vary from person to person, so be sure to consult a doctor first.

Try other supplements . In addition to melatonin, there are other natural substances that can have a relaxing effect and help you sleep better. These include lavender oil¹, ginkgo biloba¹, glycine¹, magnesium¹ or chamomile tea². However, you should always be careful with the dosage and possible interactions with other medications or illnesses.

Don't drink alcohol . Alcohol may help you fall asleep faster, but it affects the quality of sleep.

Source: https://www.brainperform.de , https://www.stiftung-gesundheitswissen.de , https://www.helios-gesundheit.de