Avoid using phones before you sleep at night
Our body starts producing melatonin when it’s dark. The bright blue light of phone screen, computer or television confused the internal clock of the body, as a result, you find it difficult to fall asleep at night. Do not use your phone or laptop at least 1 hour before going to bed.
Let the rays of the sun enter your room
Open your blinds as soon as you get up to allow sun rays fill your room. The daylight will warn your pineal gland to stop producing melatonin and send a signal to your adrenal glands to start the production of cortisol. This sets your circadian rhythm and you feel energetic. If the rays do not enter your room, then go out and bask yourself in the morning sunlight.
Manage your stress level
High level of stress can lead to an increase in the cortisol levels and reduce melatonin production. This disturbs your internal body clock. To tackle the stress you should incorporate some yoga, jogging, meditation, reading, gardening in your daily routine.
Eat light food in dinner
As per Ayurveda, we should eat as per our internal body clock to avoid inflammation and microbiome imbalance. This means one should avoid heavy dinner at night. Making dinner your biggest meal of the day may lead to indigestion and can disturb your sleep pattern. Moreover, the gut is responsible for producing serotonin, which converts to melatonin- a hormone that regulates the sleep-wake cycle. Having heavy dinner also causes hindrance in the production of serotonin.
Include food rich in melatonin before bed
For sound sleep, melatonin is required. So it is good to have melatonin-rich food before going to bed. Having tart cherries juice before bed has shown to improve the sleep duration. This is one of the reason why you should include it in your diet at night. You can also have foods containing tryptophan such as poultry, eggs, cheese, beans, oats, and pumpkin seeds.
Don’t Consume Caffeine Late in the Day
In one study, consuming caffeine up to six hours before bed significantly worsened sleep quality.
Caffeine can stay elevated in your blood for 6–8 hours. Therefore, drinking large amounts of coffee after 3–4 p.m. is not recommended — especially if you are sensitive to caffeine or have trouble sleeping.
If you do crave a cup of coffee in the late afternoon or evening, stick with decaffeinated coffee.
Reduce Irregular or Long Daytime Naps
While short power naps are beneficial, long or irregular napping during the day can negatively affect your sleep.
Sleeping in the daytime can confuse your internal clock, meaning that you may struggle to sleep at night.