Healthy sleeping habits, which contribute to sleep hygiene, can play a major role in improving your quality of life. Sufficient amounts of sleep will improve your heart health, (you can watch videos on heart health here).
Boost your cognitive function and raise your overall mood. It can also reduce the risk of obesity, type-2 diabetes and high blood pressure.
These are a few healthy sleeping habits that you should embrace on a consistent basis to improve your sleep hygiene and benefit your health. Here are some tips for how to sleep better.
Sticking To A Schedule
Your body has a natural sleep/wake cycle that affects your overall level of sleepiness and alertness. If you do not have a regular sleeping pattern, you will be less likely to maintain this cycle.
You may often feel sleepy during odd times in the day and be unable to sleep at night. An imbalanced sleep/wake cycle will affect your ability to get a full night’s rest, which will negatively affect your health.
Taking Up Relaxing Bedtime Rituals
You should find an activity that relaxes you and engage in it routinely before bed. It should preferably be conducted away from the exposure of bright lights, allowing you to get your body and mind ready for sleep.
You may consider meditation, reading and other activities that offer minimal changes to excitement or stress levels. These will allow you to fall asleep easily and regularly, as well as maintain deep sleep throughout the night.
Avoid Sleeping Before Your Bedtime
Power naps may be a great way for some people to refresh their bodies and minds. The quick nap during the day can be a powerful recharge option which will help you address any lethargy and fatigue.
However, it could be problematic for some people. If you have trouble sleeping at night for a prolonged amount of time, you should consider completely cutting out naps.
Exercise is beneficial for your body. It will increase blood flow, reduce fat build up and promote the release of certain enzymes that could improve your mood. Experts express the need for regular exercise in collaboration with sufficient sleep and a great diet.
Your exercise could affect your sleep schedule and should be balanced to provide ample recovery time. By having your exercise early enough, you will be able to maximize the benefit to your body, burn off excess energy and recover in time to fall asleep comfortably.
Regular exercise also reduces the likelihood of muscle soreness which may influence your ability to fall and stay asleep at night.
Evaluate Your Sleep Environment
You need to create a great environment to facilitate continuous and sufficient amounts of sleep. The quality of your sleep may be influenced by noise, light and other factors inside your sleeping area.
You should control your surroundings for a better sleeping experience. You can do this by keeping the temperature cool enough and limiting the exposure to noise. You can also control light levels by installing curtains and blinds, as well as sleeping with eye shades.
For people with partners who snore, a white noise machine and ear plugs could come in handy. By creating a great environment, you will be able to sleep better and longer.
A Comfortable Night
The importance of a comfortable setup cannot be overstated. You need to maximize your level of comfort to ensure your night is wholesome and refreshing. You should invest in comfortable pillows and sheets.
You should also consider a great quality mattress, such as those available through amerisleep mattress to improve the quality of your sleep. Aside from the aesthetic benefit to your environment, these comfort items will help you sleep longer and better.
You may need to replace them once they have exceeded their life expectancy to maintain a comfortable and supportive sleep environment.
Watch Your Diet
You should avoid heavy meals, cigarettes and alcoholic beverages before going to bed. These will disrupt your sleep by causing discomfort and indigestion. You should avoid smoking, drinking or eating heavy meals at least two hours before you turn in for the night.
If you feel hungry on this schedule, you could consider taking a light snack at least half an hour before bed. While alcoholic beverages may relax your body, they could also affect the quality of sleep.
Get Into A Sleep Mentality
Before going to bed, you should prepare your body and mind for rest. You should engage in a calming activity before bed to wind down and foster the right conditions for sleep. You may need to cut out the use of any electronic devices that emit blue light for a better night.
While it may seem challenging, using your sleeping space only for sleep will create a positive association in your brain that will help you fall asleep quicker and for longer periods of time.
If you are having trouble, there are a number of natural supplements that could help you sleep better and longer. You should consider glycil from leafy greens, beans, meat and fruit sources such as kiwi.
You could also incorporate magnesium-rich foods into your diet, as well as valerian root and aromatherapy through lavender and passion flower. If these do not offer a lasting solution, you could consider melatonin for a full night’s rest.
Like exercise and a healthy diet, sleeping can help improve your health. You will have a better functioning body and mind on the right amount of sleep.
You may also notice positive changes to your mood and face a reduced risk of major illnesses such as diabetes, obesity and heart conditions.
You can get sufficient amounts of sleep by maintaining a regular schedule and investing in comfort. Having a supportive environment, which is free of noise and light, will help you fall asleep quicker and last longer.
You may need to restrict the use of electronics in your sleep environment since they emit blue light which tricks your brain into believing it is still daytime. Instead of your phone or laptop, consider adding relaxation techniques to your routine to help you sleep better.