Physical activity is often considered beneficial for a healthy sleep. A lot of exercise can increase the duration and quality of sleep by stimulating the production of serotonin in the brain and lowering the stress hormone. If you exercise during the day you lose your energy and you get tired faster. However, it is important not to overdo it. Excessive training is linked to poor sleep, so train in moderation! The time at which you train is also crucial. To promote better quality sleep, training in the morning seems to be better than training in the middle of the day.
14. Avoid naps during the day
Due to poor sleep at night, people with insomnia tend to take a nap during the day. Although naps are short- and often linked to improvements in alertness and well-being, there are mixed opinions about the effects of naps on sleep. Some studies have shown that regular naps can lead to poor nighttime sleep quality and even sleep deprivation. The opinions are different, but try to get your rest mainly at night.
15. Experience both daylight and darkness
Light can affect the internal clock of your body in terms of sleep and vigilance. Irregular exposure to light can cause a disturbance in your rhythm, making it more difficult to fall asleep. During the day, exposing your body to bright light indicates that it must remain alert. At night, darkness promotes feelings of sleepiness. Research has even shown that darkness increases the production of melatonin, an essential hormone for sleep.