Doctors have made it clear that there are three crucial things an individual needs to be complete; a healthy diet, regular physical activities, and at least seven hours of sleep every night. The studies have shown that the negative effects of poor sleep will derail your brain function, exercise performance, and hormones as well. It will also cause an unwanted increase in weight and, thus, leads to the risk of diseases.

Conversely, a restful night of sleep will help you eat less, be healthier, and get more benefits from your workouts. If you want to optimize your health, maintain the right weight, and be in a good mental space to make decisions, you need to find a way to beat insomnia. 

Here are a few proven tips that will help you with that.

• Increase your exposure to bright lights during the day

The circadian rhythm is your body’s natural way of keeping time. In most cases, it will affect how your body, brain, and hormones help you stay awake and how your body will know it is time to sleep. 

In most cases, this rhythm will tell your body to remain awake if there are bright lights. This means the natural sunlight during the day will keep you active and alert. If you’re active during the day, you will be tired and ready to rest at night.

Researchers suggest that if you’re exposed to bright natural light during the day, it will reduce the amount of time it takes for you to fall asleep. Your sleep efficiency will also be improved by as much as 80%. So, to avoid insomnia, it would be good to ensure that you expose yourself to some sunlight. However, if you work at home or in an office, this may not be possible.

That is why you need to make sure that you invest in some high quality artificial bright light bulbs. You also, obviously, need to make sure that at night, you dim the light so that your body can know the difference between night and day and work in your favor.

• Never take caffeine past 4 pm

Caffeine is consumed by 90% of the American population, either as coffee or tea. One dose keeps the brain alert, focused, and energetic. However, when you have it late in the day, it will overstimulate your nervous system and stop your body’s natural process of slowing down and relaxing. 

You should, therefore, steer off caffeine at least six hours before you go to bed. This is because it can stay in the body for up to 8 hours, so it’s not recommended past 4 pm if you want a restful night. If you crave a cup of coffee in the late evening, make sure it’s decaf so that you don’t disrupt your sleep cycle.

• Play some sport and work out

You must activate your serotonin hormones. These are happy hormones that keep your body in equilibrium. It’s excellent, particularly after a long and stressful day. It’s recommended that you work out or play an active game that will keep your blood circulation high, and your heart rate elevated. 

Bowling is an excellent sport that will help you to stay active and have fun at the same time. You will get in a workout that will help you feel less stressed and sleepier at night. You can Check this site to find out more about where to buy the best bowling shoes.

• Keep a regular sleeping timetable

Your circadian rhythm will only work if you have a regular wake and sleep time table. This means that you need to sleep almost at the same time every day. Therefore, each day at that time, your body will be ready to go to bed. 

Do you know how, after setting the alarm for a certain time every day of the week, you end up waking up a minute before the alarm on some days? That is your circadian rhythm at work. It will do the same for your bedtime and allow you to enjoy better quality sleep.

Conclusion

Your sleeping patterns play a huge role in your ability to problem-solve during the day. So you need to keep the temperatures in your bedroom just right and ensure there are no bright colors that may stimulate wakefulness. Keep yourself busy with some form of work out or sport in order to give yourself some exercise before bed. When you have chosen to spend time on playing sport such as bowling, consider buying bowling shoes for women which can help feel comfortable throughout the entire playing session. This way, you will beat insomnia and feel better rested all day.