A good night's sleep is a must after a long day of work. And when it gets disrupted then it can harm your health. So to ensure you get a good night's sleep, a few different measures have to be taken. It's mostly the horns or headlights or the vehicles which disrupt your sleep. Or even it could be a sudden exposure to light or commotion in your locality which can wake you up in the middle of the night.

Hence, some buy sleep masks and some buy earplugs. But some other factors if kept in check can ensure a good sleep. Following are some of the most successful hacks that can help you sleep peacefully.

Choosing the right lighting while you go to bed

If headlights are disturbing you while you sleep, it's better to add blinds of a special kind that can block the incoming rays of the headlights. Along with heavy curtains with thick fabric that can block any light from entering while you have a good night's sleep.

Most importantly, adding a few night lamps in your bedroom can not only avoid being woken up as your partner chooses to light the room while going to the washroom. But also, night lamps with soft soothing colors can ensure good sleep. Dim red lights can be a good option as our eyes are not affected by them as much as other colors.

Using sleep masks is yet another affordable mode of keeping the unwanted flash of lights away from your eyes. So even if bright lights are shown upon you, you can have a sound sleep without getting disturbed by the light. And it's better not to play games or have a bright mobile screen light affecting your eyes before you sleep. Keeping the phone away from the bedside is a better option as it can decrease the blue light emitted from them to affect your eyes and this ensures melatonin to work and bring you a good sleep.

Sudden exposure to light

Melatonin is an important hormone that is beneficial to our body as it relaxes our body and brings calm and allows us to sleep. But exposure to blue lights emitted by electronics like mobile or laptops can harm the production of melatonin in the body. So, it is preferable not to use them before you sleep or keep the devices near you as you sleep. Even walking out in the sun can also help you sleep well at night. The sunlight recharges the body and allows it to work hard throughout the day. This burns out our energy and can bring us deep sleep at night.

Some who have to work late at night can decrease the brightness of their screen, which less affect their sleep. Watching late-night TV shows and keeping yourself engaged to screens at night should be avoided. The lights of the bedroom should be dimmed as you go to sleep. This helps your body to calm down and sleep better.

What kind of light regulates our body?

Is the circadian rhythm sound familiar to you? If not, get to know about it. It's the gradual cycle of our body regulating the perfect time we go to sleep and when we get up in the morning. Like the person going to sleep at 10 pm and waking up at 8 am will continue to do so every day. This is our body's natural cycle, called the circadian rhythm.

Looking back to the old times we will see, our ancestors used to spend their evenings and nights in faint lights, as the sun set before the invention of electrical lamps. But they used to live healthily. This is not only for the natural food they used to intake but its also the dim lights which ensured good sleep after their hard work in the mornings. Even their hard work paid off to a good sleep at night as it brought the tiredness which we lack nowadays. Presently this work-from-home program has made us lazy. And this has increased the time we are looking at the screen. This is affecting a good night's sleep. So it's better to go out in the sun quite a lot of times in a week and work out inside or on your porch, as much as you can. This makes your body tired and helps in having a sound sleep.

What other measures should be taken?

After knowing how much light can affect your sleep, it is clear that we need to use a sleep mask, add blinds and night lamps with soothing colors. But to be able to sleep well at night it is also preferred to use weighted blankets. For ages, weighted blankets helped in ADHD therapy. They are light weighted and hug your body in such a way that it brings calm and relieves your body from stress and makes you relaxed to sleep tight.

Along with these loud noises from vehicle horns or listening to loud music at night can also hamper your sleeping routine so it's better not to hear heavy-metal sounds at night. And if it's a construction nearby, an earplug can be the best option for you.

Another important thing to remember is the thread count of our bedsheets. The thread count depicts the quality and softness of the fabric of your bed sheet. Most comfortable being those of 200 to 800 thread count. The following thread count chart  gives you the measure of the range of thread counts for sheets of various materials

Material	Thread count
Linen	80-140
Cotton	200-400
Percale Weave	200-400
Egyptian Cotton	300-400
Bamboo	300-500
Sateen Weave	300-600

Conclusion-

Looking into all the above criteria, it is best to create a soothing atmosphere in your bedroom to help you sleep without getting up at midnight. Noise cancellation and blocking the sudden exposure to light can be the best way to avoid waking up at night. Along with these bedding has an important role, so make sure you have a good quality mattress and bedsheets along with blankets to help you sleep in a cozy environment.