Ways to boost your energy level

Did you know that one of the ways to boost your energy level is sleeping?

Sleep is something that easily gets put on the back burner when you’re busy. From pushing back bedtime to meet a deadline to missing out on a few hours of sleep due to shifts at work, many people cut back on hours that should be spent in bed.

Furthermore, it’s been estimated that 20–30% of the general population may experience poor sleep, hence missing out on vital rest time.

Let me share to you the 17 tips to sleep better at night;

1. Increase Bright Light Exposure During The Day – Daily sunlight or artificial bright light can improve sleep quality and duration, especially if you have severe sleep issues or insomnia.
2. Reduce Blue Light Exposure in the evening – Blue light tricks your body into thinking it’s daytime. There are several ways you can reduce blue light exposure in the evening.
3. Don’t Consume Caffeine Late in the Day – Caffeine can significantly worsen sleep quality, especially if you drink large amounts in the late afternoon or evening.
4. Reduce Irregular or Long Daytime Naps – Long daytime naps may impair sleep quality. If you have trouble sleeping at night, stop napping or shorten your naps.
5. Try to Sleep and Wake at Consistent Times – Try to get into a regular sleep/wake cycle — especially on the weekends. If possible, try to wake up naturally at a similar time every day.
6. Take a Melatonin Supplement – A melatonin supplement is an easy way to improve sleep quality and fall asleep faster. Take 1–5 mg around 30–60 minutes before heading to bed.
7. Consider These Other Supplements – Several supplements, including lavender and magnesium, can help with relaxation and sleep quality when combined with other strategies.
8. Don’t Drink Alcohol – Avoid alcohol before bed, as it can reduce nighttime melatonin production and lead to disrupted sleep patterns.
9. Optimise Your Bedroom Environment – Optimise your bedroom environment by eliminating external light and noise to get better sleep.
10. Set Your Bedroom Temperature – Test different temperatures to find out which is most comfortable for you. Around 70°F (20°C) is best for most people.
11. Don’t Eat Late in the Evening – Consuming a large meal before bed can lead to poor sleep and hormone disruption. However, certain meals and snacks a few hours before bed may help.
12. Relax and Clear Your Mind in the Evening – Relaxation techniques before bed, including hot baths and meditation, may help you fall asleep.
13. Take a Relaxing Bath or Shower – A warm bath, shower or foot bath before bed can help you relax and improve your sleep quality.
14. Rule Out a Sleep Disorder – There are many common conditions that can cause poor sleep, including sleep apnea. See a doctor if poor sleep is a consistent problem in your life.
15. Get a Comfortable Bed, Mattress and Pillow – Your bed, mattress and pillow can greatly impact sleep quality and joint or back pain. Try to buy a high-quality mattress and bedding every 5–8 years.
16. Exercise Regularly — But Not Before Bed – Regular exercise during daylight hours is one of the best ways to ensure a good night’s sleep.
17. Don’t Drink Any Liquids Before Bed – Reduce fluid intake in the late evening and try to use the bathroom right before bed.

Sleep plays a key role in your health.  One large review linked insufficient sleep to an increased obesity risk of 89% in children and 55% in adults.

Other studies conclude that less than 7–8 hours per night increases your risk of developing heart disease and type 2 diabetes.

If you are interested in optimal health and well-being, then you should make sleep a top priority and incorporate some of the tips above.