Even if it is recommended that you stay under light during the day, the case is entirely different when it comes to the night. As usual, this is because the amount of light illuminated affects the circadian rhythm. Too much exposure to light at night still alerts the brain and sleep hormones to stay alert and active. So, the nerves send a message to the brain that it is not the right time to rest and the brain responds by limiting your sleeping pattern. The effect of the light also affects some hormones which are responsible for sleep thus reducing their power to enable your body and mind to relax. Note that in most cases, the blue light emitted by some devices is what causes the issue with sleep.
How can one resolve the issue? Since you may need to use your smart devices like a mobile phone or even a laptop during the night, wear protective glasses which limit the amount of light that will be emitted to the eyes. Reduce the amount of brightness on the TV and also make sure to download apps that reduce the amount of light emitted from smart devices like the phone or the laptop. Another tip that can work on this case is by turning off the TV maybe three or two hours before you head to bed.
• Avoid caffeine in the late hours of the day.
One of the reasons that most people consume coffee maybe in the morning or during the day is because coffee helps one to stay alert and focused. This means that if you still take coffee in the evening or at night before you sleep, the same message will be sent to the brains thus interfering with your sleep. The caffeine triggers the minds nerves thus causing them not to relax on their own.
So, to solve this issue, avoid taking too much coffee throughout the day. In fact, it is recommended that you avoid taking coffee five hours before you head to bed since it causes insomnia. If you have to bring coffee probably in the morning or during the day, make sure to take it in low contents since high content may cause low sleep.
• Avoid long irregular day naps.
It is recommended that you take a day nap since it improves one’s brain functioning and helps it to stay active for the rest of the day. On the other hand, if you get used to these naps and even extend the time you sleep during the day, it may cause deep sleep at night. The daytime sleep causes the internal sleep-regulating system to get confused whereby it fails to trigger the body hormones to sleep at night.
This is the reason why you may find it is too difficult to sleep at night most especially if you sleep too much during the day. Therefore, to solve this issue and still ensure that you take your day nap, cut short the hours you sleep to an interval of 30 minutes, this short time will work in boosting your brain functioning thus helping you stay focused as you need to.
• Set up the sleeping patterns.
Setting a constant time that you will be sleeping and wake helps you improve your sleep since it trains your sleep hormones to adapt. This tip is crucial for people are prone to going out maybe on the weekends. If you sleep at 9 pm during the weekdays, make sure to relax at the same time during the weekends. This helps to train the circadian rhythm on the time that you will be sleeping. You can also set the waking time although it is not as important as the sleeping time.
The key tip is to ensure consistency and also make sure to stay disciplined. Do this for a month, and you will notice significant changes. Research shows that when your system gets used to this, you will not even need to set the alarm for waking up.