Good sleep habits have a positive effect on your physical and mental well-being. Anything short of that results in a drop in productivity, brain function, daytime energy, emotional balance, and even weight. Lack of enough or quality sleep is a common occurrence in our everyday lives. Studies have shown that the average quality and quantity of sleep most people get have decreased significantly over the past decade, but it doesn’t have to be this way.
There is a direct correlation between quality sleep and the activities someone engages in during the day and the hours before they go to sleep. To ensure your body operates optimally, you need to get not only a reasonable quantity but good quality sleep, as well. Here are a few tips that have been proven to work:
Stick to a sleep schedule to avoid insomnia
Experts in the subject recommend that adults should sleep for at least 7 hours each day. Make sure to go to bed and wake up at the same time every day. The difference between the number of hours you sleep during weekdays and weekends shouldn’t exceed an hour.
If you’re having sleep insomnia, go to the next room and engage yourself in a relaxing activity such as reading a book or listening to some relaxing music. Go back to bed when you feel completely exhausted. You should avoid using electronic devices because they emit light that keeps your brain active for a long time.
Pay attention to what you eat and drink
It’s recommended to avoid heavy meals 2-3 hours before going to bed. Also, avoid spicy meals because it takes the body a lot of time to digest. Going to bed hungry may also inhibit a good night’s sleep.
Alcohol, caffeine, and nicotine should be taken with caution because they increase the brain’s activity. Although alcohol may help you fall asleep seamlessly, it may disrupt your sleep pattern later on in the night.
Create a restful environment
Create a conducive environment in your bedroom which is a recipe to ensure you get quality and quantity sleep. As much as possible, make sure there’s no light coming into the room, it should be quiet and cool.
Avoid using your computer, phone or watching television before going to bed because such activities end up disrupting your sleep. Instead, engage yourself in relaxing activities such as taking a warm bath, reading a book, and meditating.
Limit daytime naps
Taking a long nap can keep you up all night. Naps are a great way to relax and re-energize your body. Naps should last no more than 30 minutes and should be taken earlier in the day as opposed to late in the evening.
If you work the night shift, you can nap late in the evening, which ensures you’re well relaxed before going to work and you’ll be more productive.
Exercising daily basis promotes good night sleep. The exercises shouldn’t be too rigorous as it may result in muscle pain which can keep you awake. It’s recommended to avoid exercising close to your bedtime. Taking a walk or spending some time outdoors can help you too.
Exercising is one of the most effective ways to reduce stress and anxiety. Write down anything that’s bugging you down before heading to sleep. Meditation is another effective method to deal with stress and or anxiety.
If you find it difficult to fall asleep constantly, then it’s time to talk to a qualified professional. Getting to the root of the problem will ensure you sleep better. An adult should rest for at least 7 hours. Any more than 8 hours is considered too much and you’ll end up feeling fatigued. Some of the advantages of getting good sleep include increased productivity which helps in losing weight, improved heart and brain function, reduces mood disorders and increases vitality.