Slv5

Set Your Bedroom Temperature

One factor that would profoundly impact sleep quality is the individual’s body and bedroom temperature.

Studies have revealed that elevated body and bedroom temperature reduces sleep quality and boost wakefulness, while 70°F (20°C) seems to be the most comfortable temperature for most people, although this depends on an individual’s choices and habits.

Reduce Irregular or Long Daytime Naps

Short power naps are beneficial, but long or irregular napping during the day can negatively affect your sleep.

Sleeping in the daytime can confuse your internal clock causing you to have a hard time sleeping at night.

It has been shown that taking naps longer than 30 minutes can negatively affect health and sleep quality, however, some studies also found that those who are used to taking regular daytime naps do not experience poor sleep quality or disrupted sleep at night.

The effects of napping depend on the individual.

Optimize Your Bedroom Environment

There are several factors to help you get a good night’s sleep including temperature, noise, external lights, and furniture arrangement.

Loud noises like traffic and bright lights can cause poor and disrupted sleep. To ensure you get a good night’s sleep, it’s essential that you keep your bedroom quite, relaxing and clean. Also, dim your lights from artificial lights and alarm clocks.

Don't Consume Caffeine Late in the Day

Caffeine has numerous benefits and is consumed by 90% of the US population. It enhances focus and can increase energy and sports performance

However, when consumed late in the day, it stimulates your nervous system and may stop your body from naturally relaxing at night causing you to lose sleep.

Caffeine can stay elevated in your blood for 6–8 hours. Therefore, if you have trouble sleeping and or sensitive to caffeine, it is advised not to drink large amounts of coffee after 3–4 p.m.

If you do crave a cup of coffee in the late afternoon or evening, stick with decaffeinated coffee.

Increase Bright Light Exposure During The Day

Natural sunlight or bright light during the day helps keep your circadian rhythm healthy. This improves daytime energy, as well as nighttime sleep quality and duration

It affects your brain, body, and hormones, inducing you to stay awake and telling your body when it's time to sleep.

Studies have shown that two hours of bright light exposure during the day increases the amount of sleep by two hours and sleep efficiency by 80%. It also reduces the time it took to fall asleep by 83%.

It is essential that you get sunlight exposure during the day to not only get some vitamin D but also to give you a good night’s rest.

Reduce Blue Light Exposure in the Evening

Exposure to light during the day is beneficial, but nighttime light exposure has the opposite effect causing you to stay awake.

Blue light — which electronic devices like smartphones and computers emit in large amounts — is the worst in this regard impacting your circadian rhythm and tricking your brain it’s still daytime and reducing the melatonin hormone.

To reduce exposure to blue lights, wear glasses that block blue light or simply stop watching tv and turn off your smartphones and computers.