Proven methods for better sleep at night


 Better sleep is essential, as our exercise and maintaining a healthy diet.

Research studies state that lack of sleep affects our hormones, exercise performance, and functioning of the brain.

The lack of sleep also causes an increase in weight and also causes the risk of diseases in adults and children.

When a person sleeps better, he will have the tolerance to exercise and make you stay healthier.

In fact, due to the continuous usage of gadgets, people have lost their sleep.

If you want to lose weight and stay healthy, getting good sleep is essential because it has various health benefits.

Here are a few tips that can help you to sleep better at night.

Increase your light exposure during the day time:

Our body has a circadian rhythm, which is a natural time-clocking system that helps you to maintain your body.

This affects the functioning of the brain, hormones, and body function. This also helps us to stay awake and alert our mind and body and tells us our sleeping time.

People who have insomnia, used daylight exposure that made them improve their duration of sleep, and stayed healthier.

Exposure of the sunlight during the early hours helps in improving the quality and duration of the sleep.

Reducing the exposure of blue light at evening:

 We know that exposure of sunlight during the day time has enormous health benefits, and when you are exposed to light during the night time has adverse effects on our health.

This happens because of our circadian rhythm because it alerts our mind that its morning time and reduces the secretion of the hormone named melatonin, which helps you to stay relaxed and improves your sleep.

Electronic devices like television, smartphones, laptops, and electronic watches emit blue light, which will harm our health and affects our sleeping pattern.

Avoid consumption of caffeine late in the day:

The use of caffeine has enormous benefits. The consumption of caffeine helps in enhancing your focus, increased sports performance, and boosts our energy.

However, the consumption of caffeine during your late evenings or day will harm our health. This stimulates our nervous systems and affects our sleeping patterns.

A recent study states that caffeine will stay in our body for more than 9 hours. It is recommended not to consume caffeine during the evening hours.

Avoid consumption of food during the late night:

The consumption of food during the late-night affects our system, the quality of sleep, and the natural secretion of melatonin.

The consumption of a high carb diet before 6 hours of your sleep helps in improving the quality of sleep and keeps you healthier.

A recent study also states that following a low carb diet helped in improving the quality of your sleep.

Consumption of melatonin supplements:

Melatonin is the sleep hormone that alerts your brain when it is your time to sleep and helps in improving your sleep and keeps you healthier. Melatonin supplements help you to sleep better, and it is one of the natural methods that make you asleep fast.The consumption of melatonin supplements before 40 minutes of your bedtime helped you to sleep better and improves your overall health.


Sleep is an essential factor that helps in improving your health and maintains your overall health. Sleeping less than 8 hours per day will have an adverse effect on our health and put you to the risk of type 2 diabetes and other medical complications. If you want to improve your overall health, it is recommended to sleep well during the night time.


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