How to Have a Good Night’s Sleep

I woke up a few days ago feeling groggy from a poor night’s sleep. I tossed and turned, my mind was restless. I eventually gave up on sleep and went downstairs to watch some episodes of Breaking Bad with my dogs on the couch. These restless nights have been a recurring pattern for me in the past month, and it has had an impact on my mood, focus, and eating habits. Sleep is the basis for everything, it is the way we recharge our batteries. Poor sleep can impact hormones, exercise performance, and brain function. More than this, it may correlate to weight gain and an increase in disease risk in both adults in children. The fact that I was sleeping so poorly was puzzling: I don’t drink too much caffeine, just one cup in the morning, and a cup of tea in the afternoon. So, I decided to do a little research, investigating what I may be doing that was causing these seemingly endless nights of poor sleep. After some research, I discovered some tips to ensure better sleep at night. However, before going into these, I have to explain one thing: circadian rhythms. Circadian rhythms can be thought of as our bodies’ natural clocks. They are behavioral changes that follow a daily cycle, responding primarily to light and darkness in one’s environment. Our sleep is completely dependent on them.

Limit blue light exposure at night: Sources of blue light include digit screens, electronic devices, and fluorescent and LED lighting. Exposure to light in the evening can trick the body into thinking that it is still daytime, and this can lead to a reduction in the hormone melatonin, which helps regulate the sleep-wake cycle. So, it is fundamental that we limit our exposure to devices like our phones before bed. One way to do this is by putting devices on chargers and setting alarms two hours before bedtime. Another is to purchase blue light glasses. You can get some relatively cheap ones on Amazon (link below).
Don’t consume caffeine late in the day: Healthline found that consume caffeine up to 6 hours before bed significantly worsens sleep quality. However, if you are craving coffee, try a decaffeinated drink for the taste without the harmful effects it has on sleep.
Reduce irregular or long daytime naps: Sleeping for extended periods during the day can confuse your internal clock. Instead, opt for a power nap of 30 minutes or less. These power naps have been known to enhance daytime brain function.
Read a book before bed: Grabbing a dense book, such as a textbook from class, can prove to be an effective sleep-inducer.
Create a nice ambiance in your bedroom: Try to make your bedroom clean and comfortable, limiting factors such as light and noise, which can impact sleep.

Blue Light Glasses