Secrets to Better Sleep

How can I get a better night’s sleep?

Avoid sleeping in—even on weekends. If you need to make up for a late night, opt for a daytime nap rather than sleeping in. This allows you to pay off your sleep debt without disturbing your natural sleep-wake rhythm. Be smart about napping. While napping is a good way to make up for lost sleep, if you have trouble falling asleep or staying asleep at night, napping can make things worse.

Limit naps to 15 to 20 minutes in the early afternoon. If you get sleepy way before your bedtime, get off the couch and do something mildly stimulating, such as washing the dishes, calling a friend, or getting clothes ready for the next day. If you give in to the drowsiness, you may wake up later in the night and have trouble getting back to sleep. Melatonin is a naturally occurring hormone controlled by light exposure that helps regulate your sleep-wake cycle.

Expose yourself to bright sunlight in the morning. The closer to the time you get up, the better.

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Have your coffee outside, for example, or eat breakfast by a sunny window. The light on your face will help you wake up. Spend more time outside during daylight. Take your work breaks outside in sunlight, exercise outside, or walk your dog during the day instead of at night. Let as much natural light into your home or workspace as possible.

Keep curtains and blinds open during the day, and try to move your desk closer to the window. If necessary, use a light therapy box. This simulates sunshine and can be especially useful during short winter days. Avoid bright screens within hours of your bedtime. The blue light emitted by your phone, tablet, computer, or TV is especially disruptive.

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You can minimize the impact by using devices with smaller screens, turning the brightness down, or using light-altering software such as f. Say no to late-night television. Not only does the light from a TV suppress melatonin, but many programs are stimulating rather than relaxing. Try listening to music or audio books instead.

Use heavy curtains or shades to block light from windows, or try a sleep mask. Also consider covering up electronics that emit light. Keep the lights down if you get up during the night. If you need some light to move around safely, try installing a dim nightlight in the hall or bathroom or using a small flashlight. This will make it easier for you to fall back to sleep. People who exercise regularly sleep better at night and feel less sleepy during the day.

3 Secrets to Better Sleep

Regular exercise also improves the symptoms of insomnia and sleep apnea and increases the amount of time you spend in the deep, restorative stages of sleep. Exercise speeds up your metabolism, elevates body temperature, and stimulates hormones such as cortisol. Try to finish moderate to vigorous workouts at least three hours before bedtime. Relaxing, low-impact exercises such as yoga or gentle stretching in the evening can help promote sleep. Your daytime eating habits play a role in how well you sleep, especially in the hours before bedtime.

Limit caffeine and nicotine.



You might be surprised to know that caffeine can cause sleep problems up to ten to twelve hours after drinking it! Avoid big meals at night. Try to make dinnertime earlier in the evening, and avoid heavy, rich foods within two hours of bed. Spicy or acidic foods can cause stomach trouble and heartburn. Avoid alcohol before bed. Avoid drinking too many liquids in the evening. Drinking lots of fluids may result in frequent bathroom trips throughout the night.

Please refresh the page and retry. In the first research of its kind, US scientists found that having a purpose in life results in fewer nighttime disturbances and improved sleep quality. Although all the participants in the study were elderly, researchers said the findings are likely to apply to people of all ages, suggesting that whether you will sleep well is already decided before you even get into bed.



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In general, adults need between seven and nine hours of sleep each night but the exact amount varies from person to person, depending on age, lifestyle and genes. M ore than a third of Britons sleep for less than six hours a night according to The Sleep Council with modern life blamed for problems nodding off.

L ight pollution and the glare from smartphones and tablets mimic daylight, disrupting the release of melatonin, the rest hormone and altering our sleep patterns. Health and lifestyle problems are also known to impact sleep include obesity, excessive alcohol and sugary drink consumption, smoking, lack of physical activity, mental health problems, stress at work, shift work, financial concerns, and long commuting.

The Secret to a Better Night's Sleep: A Sense of Purpose? - Scientific American

In the new study people between the ages of 60 and answered a question survey on purpose in life and a question survey on sleep. Those who felt their lives had meaning were 63 percent less likely to have sleep apnea and 52 percent less likely to have restless leg syndrome. They also had moderately better sleep quality, a global measure of sleep disturbance.