Tried everything but still can't fall asleep: Doctor gives great tips!

Many people have sleep problems, from difficulty falling asleep to waking up in the middle of the night and not being able to fall back asleep.

Sleep experts reveal an afternoon habit that can help you sleep better. It's getting some afternoon sunlight, according to health news site Eating Well.

Why is afternoon sunlight exposure the number 1 habit for better sleep?

There are several reasons why experts consider this the best afternoon routine to help with sleep.

Helps regulate circadian rhythms. Getting outside in the afternoon sunlight can help regulate your body's natural sleep cycle. Dr. Raj Dasgupta, a sleep consultant in the UK, shares: Exposure to afternoon sunlight plays an important role in regulating your circadian rhythm, which regulates your body's sleep-wake cycle. Sunlight can help regulate your body's internal clock, making it easier to fall asleep at night and wake up feeling more refreshed.

Taking a short walk outside in the afternoon will help people get some exercise and exposure to natural light.

Photo: AI

Support your vitamin D levels. Research shows that vitamin D deficiency can affect sleep, especially sleep quality. While you can get vitamin D in your diet from foods like salmon and supplements, your body can also synthesize vitamin D from sunlight. Afternoon sun exposure is also an easy way to boost your natural vitamin D levels for better sleep.

It can help you get moving. Exercising in the morning and afternoon has been shown to be an important strategy for improving sleep. Research shows that regular exercise improves sleep quality and shortens the time it takes to fall asleep. Dr. Marie-Pierre St-Onge, from Columbia University Irving Medical Center, is a strong advocate of this strategy for better sleep. Taking a short walk outside in the afternoon will help people get moving and get some natural light exposure. Both are beneficial for sleep and overall health!

Research has found that people exposed to sunlight (through their desk windows) slept an extra 37 minutes, according to Eating Well.

Exposure to sunlight in the afternoon helps sleep better

Photo: AI

Other strategies for better sleep

• Limit caffeine intake after 2 p.m.
• Keep a consistent sleep schedule.
• Stop eating 3 hours before going to bed.
• Limit alcohol.
• Relax 2 hours before bedtime with gentle activities such as journaling, gentle stretching, meditation, or a warm bath.
• Limit screen time one hour before bed.

Source: https://thanhnien.vn/thu-du-cach-van-kho-di-vao-giac-ngu-bac-si-chi-meo-cuc-hay-185250711152636181.htm