10 Healthy Sleep Habits
Good sleep is a foundation for good health and a happier frame of mind. An average adult needs 6 to 8 hours of sleep everyday for optimum health and function because research shows that sleep refuels and re-energizes your body.
To feel your best during the day, you need to sleep well at night. Unfortunately, there’s no magic wand you can wave to make that happen. But there are some simple steps you can take to help you sleep better. Sleep loss takes toll on the body as well as the mind. Our circadian clock regulates our body functions including fluctuations in blood pressure, body temperature, and levels of several hormones and digestive enzymes.
Factors like work stress and family responsibilities to unexpected challenges, such as illnesses can effect your good night sleep. While you might not be able to control the factors that interfere with your sleep, you can adopt habits that encourage better sleep. Follow the below mentioned tips to establish healthy sleep habits.
Quick Sleep Tips
1. The ideal room for sleep is cool and dark and limit exposure to bright light in the evenings.
Darker and colder room is better is best room for a perfect sleep. Instead of switching on a bright overhead light, think about lamps, a dimmer switch, or candles to create a more serene setting.
2. Keep a consistent sleep schedule.
Get up at the same time every day, even on weekends or during vacations. Choose a bedtime and wake-up time. Stick to these times every day, even on weekends or days off. Try to avoid staying up or sleeping in for more than one to two hours.
3. Choose the bedding (and sleep position) that’s best for you and a perfect pillow.
A comfortable mattress and pillows are essential for good sleep, but whether they’re soft or firm is up to you. The pillow you choose may depend on your preferred sleep position. If you’re a side sleeper (as most people are), your pillow should comfortably support your head, neck, and ear as well as your shoulder. People who sleep on their backs should consider a thinner pillow to limit stress on the neck.
4. Declutter your bedroom and use your bed only for sleeping and making love.
The Bed you sleep on is dreamy but your room is a mess than there might be a risk for sleep problems. What your eyes see when you walk into a room can influence whether or not you’ll have an easy time falling asleep. So, as many of our parents used to say, clean up your room!
5. Exercise regularly and maintain a healthy diet.
Exercise regularly and maintaining a healthy diet can help you fall asleep faster, get better sleep and deepen your sleep. Just don’t exercise too close to bedtime, or you may be too energized to go to sleep.
6. Consider limiting caffeine and alcohol later in the day.
Limit intake of coffee, tea, and soda — after lunch, avoiding foods that might upset your stomach, and perhaps skipping happy hour, since alcohol too late in the day can diminish sleep quality.
7. Reduce your fluid intake before bedtime.
Drink water evenly throughout the day instead of loading right before bedtime. If you drink too much fluids brfore bedtime than you’ll have to get up and pee while you should be sleeping. Some people are naturally predisposed to a condition called nocturia, which is the increased need to urinate at night.
8. Turn off electronic devices at least 30 minutes before bedtime.
Lying in bed scrolling through social media may be tempting, but it’s best to avoid electronics at least 30 minutes before going to sleep. Electronic devices, including smartphones, laptops, tablets, and televisions, emit a strong blue light that tricks the brain into thinking it’s daytime.
9. Try some gentle yoga poses before bedtime.
People who practice yoga before bedtime reduce stress, increase relaxation and relieve tension. and reported for a better sleep.
10. Bathe before bedtime.
Taking a warm bath or shower an hour or two before bed has been shown to relax both the body and mind, in one study lowering both heart rate and blood pressure. Heat relaxes tense, tired muscles, and helps you de-stress.
Suggested Read: Improve your sleep