Healthy sleep is one of the essential components of a healthy lifestyle. Countless studies have shown that getting enough sleep can impact everything from energy level to weight and immune system function. When you sleep well:
- You are more energetic
- You have a robust immune system
- You have fewer cravings for foods that are high in fat and sugar
- Your mind is sharper, which makes it easier to learn new information. It can even increase your creativity.
- You tackle more of the set daily responsibilities
- Your mood improves
What Should You Do to Achieve This- Advice by Experts
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Invest in a Good Bed and Mattress
Your bed is where you should spend at least 7 hours of your time. Make sure it’s comfortable and the mattress to buy meets your sleep position needs. Mattresses take a beating every day and should be replaced about every six to eight years.
If you sleep on your side, look for mattresses that offer firm support and avoid ones with too much give. If you sleep on your back, opt for something soft and full-sized to hold your spine in place.
Avoid Caffeine, Alcohol, and Cigarettes
These chemicals can interfere with your sleep cycle in different ways. Alcohol is dehydrating, which can worsen insomnia or prevent you from falling asleep in the first place. Coffee may make it harder to go to sleep after you’ve had it. And while some smokers swear by a cigarette before bed, nicotine is a stimulant that can interfere with sleep. Not to mention that these chemicals can negatively affect your teeth as well. If you need dental care, consider this Pediatric Dentist In Clifton.
Avoid caffeine after 2 PM and minimize alcohol intake. Most people admit that they fall asleep quickly after taking some alcohol. However, when the effects wear off, you wake up and find it harder to fall asleep again.
Get The Right Amount of Exercise
The amount of exercise you need varies according to age, but an average of 30 mins aerobic activity every day is suitable for everyone. Aerobic workouts help increase the amount of oxygen in your blood, which can be a potent sleep inducer. Just make sure you don’t exercise within a few hours of bedtime because that can energize you.
Additionally, have your dinner early. Having a light snack before bed is okay, but a big meal can make it harder for you to fall asleep. What’s more, the fat and carbohydrates take longer to digest, leaving you feeling uncomfortable in the middle of the night. People with sleep issues should avoid eating within 2-3 hours of going to bed.
Remember to Unwind Before Bed
Relaxing activities before bedtime help to lower your stress level and release the day’s tension. Avoid bright lights and stimulating activities like watching TV or playing video games when you come home tired. Instead, try taking a warm bath, listening to soft music, reading something calming, or stretching routines like yoga.
Make sure your bedroom is quiet, calm, and dark. Avoid using electronics in the hour before bedtime. If you think your pet may disturb your sleep, try closing the door or moving its sleeping area to another room. Also, don’t bring your phone or other gadgets to bed.
Avoid Sleeping Pills
Sleeping pills can cause insomnia. Instead, try a warm bath, exercise, have a light snack before bed, and do relaxation activities to induce sleep.
If you’re having trouble sleeping regularly, talk with a health care provider about treating the root cause of the problem instead of masking it by taking sleeping pills. Getting used to sleeping pills means that you’ll not fall asleep before taking them.
If you have a problem getting enough sleep at night, avoid taking naps during the day. Cutting down on napping may help break a bad habit and possibly lead to better nighttime sleeping patterns.
Remember to Stick to a Bedtime Routine
A relaxing bedtime routine can help prepare your mind and body for sleep. Try taking a warm bath, doing some stretches, or reading something calming before going to bed. Also, remember to have your dinner early and not to exercise in the evening but morning hours.
