If you to sleep better and have better quality sleep every night, you need to take care of a few things.
Reduce blue light exposure in the evening
For better sleep, you will need to reduce your exposure to blue light in the evening. The blue light metric your brain into thinking it's still daytime and thereby may impact your circadian rhythm. This light reduces melatonin, which can help you to relax and get deep sleep. Different electronic devices like smart phones and computers emit blue light in large amounts.
Sleep and wake up at consistent times
Try to sleep at the same time every night and wake up at the same time every morning. It will help your body's circadian rhythm, which will be able to align itself with Sunrise and Sunset. If you're consistent with your sleep and waking times, it will help in long-term sleep quality and better sleep.
Optimise your bedroom environment
If you want to sleep better and also have a good quality sleep every night, you will need to optimise your bedroom environment. The bedroom environment and its setup are very important in getting a good night's sleep. Different factors like temperature, noise, external lights and furniture arrangement can help in sleeping better. External noise, including from traffic, can result in poor sleep and long-term health problems. If the noise and light are diminished in the bedroom, you are likely to have improve sleep quality. To optimise your bedroom environment, you will need to minimise external noise, light and artificial lights from any devices. Your bedroom should be quiet, relaxing, clean and enjoyable.
Take a melatonin supplement
Taking a melatonin supplement will also help you to sleep better. Melatonin will tell your brain that it's time to relax and head to bed. Melatonin supplements are very popular because they help in better sleep. They're generally used for treating insomnia but you can use them for better sleep quality and longer sleep duration. It is one of the easiest way to fall asleep faster.
If you want to sleep better and have better quality sleep each and every night, you need vHatch Restore – which is a Sound Machine, Smart Light, Personal Sleep Routine, Bedside Reading Light, Wind Down Content and Sunrise Alarm Clock for Gentle Wake Up.
This machine will help you to sleep better. You can create a personalized sleep-wake routine to help you fall asleep, stay asleep & wake up refreshed. It will also help you to wake up naturally by gently waking you up to a custom Sunrise Alarm Clock that supports healthy cortisol levels. vHatch Restore can create a mood any time with a library of soothing sounds, white noise & lights at your fingertips. Relax with a soft-glow reading light without the eye-straining blue hues. This machine can also help you to relax your mind. When you use it, you'll be able to wind down and prepare your mind & body for sleep, or to enjoy whenever you need it. You can control it via app or touch: Control with soft-touch buttons on the device, or use the free companion app for iOS or Android. This device requires Wi-Fi and Bluetooth.