8 Top Ways To Sleep Better At Night & Boost Recovery

Sleep better at night and boost your recovery 

Sleeping better at night is just as important as getting regular exercise and eating a healthy diet.

Sleeping well can help you eat healthily, work out better, and be energetic.



In recent decades, both the quantity and quality of sleep have declined. Many people regularly get poor sleep.

If you want to improve your health or boost recovery, one of the most important things you can do is get a good night's sleep.

How Does Sleep Aid In Recovery?

During sleep, the body produces hormones that aid in the growth, repair muscles, and enhance bone development.

If you sleep better at night, it can help you recover from illness. It is because the body's immune system performs optimally during sleep.

What If You Don't Get Enough Sleep?

Short-Term Effects:

Poor sleep quality negatively affects your cognitive functions, such as:

• Thinking ability and memorizing information.
• Make you feel stressed easily.
• Mood, anxiety, pain, and performance are negatively affected.
• Overall reduction in quality of life.

Long-Term Effects:

Some long-term effects due to sleep deprivation or sleep quality are:

• Weight gain
• Diabetes
• Anxiety
• Depression
• High blood pressure
• Cognitive impairment
• Cardiovascular disease
  

What Are 8 Best Ways To Sleep Better At Night & Boost Recovery?

Here are 8 evidence-based tips to help you sleep better at night and boost recovery.

1. Increase Exposure to Bright Light during The Day

Your body has a natural time-keeping clock known as a circadian rhythm.

It affects your body, mind, and hormones, keeping you awake and telling your body when it's time to sleep.

Natural sunlight or bright daylight helps keep your circadian rhythm healthy. It enhances energy during the day and improves sleep quality at night.

2. Reduce Irregular or Long Naps During the Day

While short naps are beneficial, prolonged or irregular day naps can negatively affect your sleep.

Sleeping during the day can disrupt your internal clock, which means you may have difficulty falling asleep at night.

3. Optimize Your Bedroom Environment

People mostly believe that bedroom environment and settings are key factors for a good night's sleep. These factors include temperature, noise, furniture layout, and external lights.

In addition to the relaxing environment, bed quality can also affect sleep. New bedding can also improve sleep particularly for people with back pain.

4. Consider These Supplements to Improve Sleep Quality

Several supplements can induce relaxation and help you sleep better, including:

• Melatonin Supplement: Popular sleep aid, treat insomnia and help sleep faster.
• Ginkgo Biloba: Helps to sleep, relax and reduce stress.
• Glycine: Improves sleep quality.
• Valerian root: Helps to sleep better.
• Magnesium: Enhance sleep quality.
• L-Theanine: Improves relaxation and sleep.
• Lavender: Calming and stabilizing effect.

5. Do Not Eat or Drink Liquids Late At Night 

Eating or drinking late at night can negatively affect sleep quality, natural human growth hormone, and melatonin release.

Nocturia is the medical name for excessive nighttime urination. It affects sleep quality and daytime energy.

6. Avoid Alcohol or Caffeine at Evening

Alcohol is known to cause or worsen the symptoms of sleep apnea, snoring, and sleep disturbances.

Caffeine has several benefits and is consumed by 90 percent of Americans. It improves focus, energy, and athletic performance.

However, consuming caffeine up to 6 hours before bedtime significantly impaired sleep quality.

7. Relax and Clear Your Head before Going to Sleep

Relaxation techniques before bedtime have been shown to improve sleep quality and are another common treatment technique used to treat insomnia.

Strategies include listening to soothing music, reading a book, bathing in hot water, meditating, deep breathing, and visualization.

8. Exercise Regularly but Not Before Bed

Regular exercise during the daylight hours is one of the best ways to sleep better at night and boost recovery.

It can improve all aspects of sleep and has been used to reduce insomnia symptoms.

Follow these tips to improve your sleep quality, relax your mind and sleep better at night.

Sleep Better At Night & Boost Recovery - Takeaway

Sleep plays a key role in your health!

A comprehensive review linked insufficient sleep to an increased risk of obesity by 89% in children and 55% in adults.

Other studies conclude that less than 7-8 hours a night increases the risk of cardiovascular disease and type 2 diabetes.



If you are interested in optimal health and wellness, it’s suggested to make sleep superior among all activities and consider some of the tips mentioned above.

If you don’t have an amazing chiropractor Contact us today! Family Chiropractic Plus is dedicated to your overall health and well-being, which is why we offer regular chiropractic adjustments in order to restore your body’s natural state of
optimal health, while also providing it with the support it needs to heal from any injury, big or small.