According to a study published in JAMA Network Open, three in ten American adults report that they face difficulties while sleeping. This is not an uncommon situation. There are many reasons why people do not get enough sleep, and it can be a serious issue. You must have to consult with a doctor once a month, and now it is easy with the help of Hola health. You can consult with a doctor through video conferencing by sitting at your home. Here are a few ways you can adapt for better sleep.

#1 Get Plenty of Natural Light

The first thing you should do is get plenty of natural light. This means more than just getting outside to enjoy the sun. You need to be exposed to that bright, blue skylight for at least 20 minutes daily. To achieve this goal, consider opening up your blinds and curtains in the morning or taking a walk during lunch break.

For optimal results, expose yourself to this type of light as soon as possible after waking up, ideally within 30 minutes. The blue spectrum will help balance out any melatonin production triggered by other sources, like an alarm clock, and give you a boost of energy for the rest of the day.

#2 Move Your Body

If you want to get better sleep, it's important to move your body. Exercise can help you fall asleep faster by increasing the release of the hormone melatonin, which naturally occurs when it's dark. It's also helpful in preventing early morning wake-ups and helping you stay awake longer during the day.

Exercise can be especially effective for people with insomnia because exercise helps regulate the nervous system and improve mood, which are two things that often cause difficulty sleeping.

The most important thing is that you find an activity that gets your heart rate up and keeps it elevated throughout, like running or biking. You don't need to run marathons or spend hours at a gym. A brisk walk around your neighborhood twice a day should be enough.

Research published in the European Heart Journal suggests that roughly two minutes of vigorous exercise can help improve your longevity. At the same time, it might be enough to help you sleep better. However, it’s better to work out an intensity level that suits you rather than just blindly following established exercise routines.

#3 Create a Bedtime Ritual

Have a routine. Setting a consistent bedtime is key to getting better sleep and staying asleep. One of the easiest ways to do this is by creating a bedtime ritual, a small series of actions that are repeated every night before bed. Examples include brushing your teeth, reading for 10 minutes, and having an evening snack like milk or dark chocolate, which signals to your body that it’s time to relax and go to sleep.

A nighttime ritual also helps prepare you physically for sleep by slowing down bodily processes such as heart rate, breathing rate, and metabolic activity. 

#4 Think About Getting a Rhinoplasty

A rhinoplasty is a surgery to change the shape or size of your nose. The procedure can be done on children and adults, but it's most common in adults between the ages of 18 and 30. The benefits of getting a rhinoplasty include improving your appearance, breathing better, and reducing snoring.

You can also try revision rhinoplasty, something that Dr. George Brennan, a cosmetic surgeon specializing in rhinoplasty in Orange County, encourages people to do if they're suffering from sleep or breathing-related problems. 

This type of rhinoplasty surgery is a nose job that deals with problems such as sleep apnea, crooked nose, and sinus problems. This particular branch of cosmetic nose surgery reshapes your nasal anatomy allowing you to sleep better. 

#5 Eat a Bigger Breakfast, Smaller Dinner

When you wake up, your body is in a fast state. You need to get your metabolism going, so eating a big breakfast is the best way to do that. A good rule of thumb is to have a small dinner and a big breakfast. This way, your body will burn fat throughout the day rather than store it as fat.

Eat lighter for dinner so that you’re not too full to fall asleep easily at night. Also, avoid eating late at night because it can make it harder for you to fall asleep due to an upset stomach or heartburn.

In an interview with MindBodyGreen, a medicine expert suggested that consuming lean protein and fiber is beneficial to your sleep. Therefore, you can include these two components in your dinner. At the same time, you must avoid high fat and sugar at night if you want to get that quality seven to eight hours of sleep.

#6 Get Some Fresh Air

If you're trying to get better sleep, you should exercise outdoors. Also, try to get some fresh air and go outside in the sunlight. This can increase your Vitamin D levels and help regulate your circadian rhythm, making it easier for you to fall asleep at night. 

If you have time during the day, go for a walk or run and do some physical activity in the sunshine. At night, when it's time for bed, relax by turning off all electronics so they don't emit light that might disrupt your sleep patterns.

If you’re having trouble sleeping, try making some of these changes to your lifestyle. They don’t have to be hard, and they will pay off in the long run with better health and a happier life.