Sleep is a basic need! Those who get restful and enough Sleep ensure that they get up full of energy the next day. In addition, sleep controls all regenerative processes. This makes it all the more important to get good quality sleep.

 In the article, you will therefore learn some facts about sleeping habits and tips to help you Fall Asleep better.

diet 

first and for most you want to avoid eating too close to bedtime because that can stimulate your gastric juices and make you really uncomfortable when you're going to bed, you should avoid spicy foods overly citrusy foods and something that a lot of people do before going to sleep

Increase exposure to daylight

It affects your brain, body, and hormones, helping you to stay awake and tell your body when it's time to go to bed. Natural sunlight during the day helps keep your heart healthy. It improves daytime energy, as well as the quality and duration of nighttime sleep.

In people with insomnia, exposure to daylight improves the quality and duration of sleep. It also reduced the time that gold fell by 83%. A similar study in older adults found that up to 2 hours of daylight increased the amount of sleep by 2 hours and increased sleep efficiency by 80%. Although most research involves people with severe sleep disorders, daily exposure to light will help you even if you are asleep on average.

Try to expose yourself to sunlight daily or, if it's not practical, invest in an artificial light fixture or a light bulb.

Reduce exposure to blue light at night

Exposure to light during the day is good, but exposure to light at night has the opposite effect. Again, this is due to its effect on your Circadian Rhythm, forcing your brain to think it's time to start the day. It lowers hormones like melatonin, which helps you relax and get a good night's sleep.

Blue light, a massive emission from electronic devices like smartphones and computers, is the worst.

There are several popular ways to reduce blue light exposure at night. These include:

• Wear blue glasses.

• Stop watching TV and turn off the lights 2 hours before bed.

Don't use caffeine at the end of the day

Caffeine has many benefits and is used by 90% of the American population.

A single dose can only increase focus, energy, and athletic performance. However, when consumed at the end of the day, caffeine stimulates your nervous system and can prevent your body from resting naturally at night. In one study, consuming caffeine up to 6 hours before bedtime significantly affected sleep quality.

Caffeine can stay high in the blood for 6 to 8 hours. Therefore, drink a lot of coffee after 3-4 o'clock. It is not recommended, especially if you are sensitive to caffeine or have trouble sleeping. If you crave a cup of coffee in the afternoon or evening, stick with a definite coffee.

Try to sleep and wake up regularly

By aligning with sunrise and sunset, your body's circadian rhythm works in a fixed loop.

Getting adequate sleep and waking up can help you get a better quality of sleep.

One study found that participants who had irregular sleep patterns went to bed late on weekends. Other studies have shown that uncontrolled sleep patterns can disrupt circadian rhythms and melatonin levels, signaling the brain to sleep. If you have trouble sleeping, try to get into the habit of waking up and sleeping at the same time. After several weeks, you won't even need an alarm.

Don't drink alcohol

Having a couple of drinks in the evening can negatively affect your sleep and hormones.

Alcohol is known to cause or increase symptoms of sleep apnea, snoring, and disturbed sleep patterns. It also disrupts nighttime melatonin production, which plays a key role in your body's circadian rhythm.

drinking alcohol at night decreased natural night time elevations in human growth hormone (HGH), which plays a role in the circadian rhythm and has many other key functions.