Good sleep has direct effects on both mental and physical health. Inadequate sleep may affect your energy, productivity, emotional equilibrium, and weight. Yet, many of us struggle to obtain sufficient sleep on a daily basis, tossing and turning throughout the night.

When you're wide awake at 3 a.m., getting a decent night's sleep may feel unattainable, but you likely have more power over the quality of your sleep than you know. Similarly, how you feel throughout the day often depends on how well you sleep at night; the solution to sleep problems is frequently found in your daily routine.

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Unhealthy daytime behaviors and lifestyle decisions can cause you to toss and turn at night and have a negative impact on your mood, brain and heart health, immune system, creativity, energy, and weight. However, by experimenting with the following strategies, you may sleep better at night, improve your health, and enhance your daytime cognition and mood.

Stick to a sleep schedule

No more than eight hours should be scheduled for sleep. At least seven hours of sleep is advised for adults in good health. The majority of individuals do not require more than eight hours of sleep to feel refreshed.

Consistently go to bed and wake up, including on weekends. Consistency supports the sleep-wake cycle of the body.

If you cannot fall asleep after 20 minutes of going to bed, you should leave your bedroom and engage in a calming activity. Relax by reading or listening to music. Return to bed when you are exhausted. Repeat as necessary, but keep your regular bedtime and wake-up time.

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Foods to avoid

Spicy foods, alcoholic beverages, and big meals should not be ingested before night. Drinking coffee or other caffeinated beverages in the afternoon can interfere with sleep for many people.

The energy boost and subsequent collapse caused by sugary foods might disrupt the body's circadian rhythm. Also, studies indicate that if you don't sleep well, you are more likely to consume junk food the next day, creating a vicious cycle of poor sleep and poor nutrition.

Exercise

A regular walk will not only help you lose weight, but it will also help you sleep better. Exercise stimulates natural sleep hormones, such as melatonin. According to research published in the journal Sleep, postmenopausal women who exercised around 3.5 hours per week had an easier time falling asleep than women who exercised less frequently.

Observe the timing of your exercises. Too much exercise before night might be stimulating. Morning workouts that expose the individual to bright daylight will help them maintain a circadian rhythm.

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Relax

Try yoga, meditation, or other relaxation techniques if stress keeps you awake at night. Numerous individuals find that a relaxing evening ritual helps them become drowsy before night. This may involve reading a book, bathing, brushing teeth, and donning pajamas. If you find yourself tossing and turning for more than 15 minutes, get up and engage in a different soothing activity before attempting to fall back asleep.