Sleeping Tips For a Better Sleep
If you want to lead a healthy life, exercise and diet are not the only things that need to be focused on. A good night’s sleep plays an equally important role, something that has been reaffirmed by various studies and research. Quality sleep of six to eight hours can do wonders for your overall health.
These days, it appears that the importance of sleep has taken a backseat. Most of us end up compromising on our sleep to take care of work, finish assignments, or other chores. This can cost us more than we realize.
Importance of a good night sleep
Human nature is such that we do not give enough attention to until we realize how important it is. If you are wondering why it is vital to make every effort to have a night of better sleep and research some sleeping tips, let us provide you with some ways in which sleep can be beneficial for you.
Enhanced productivity and concentration
Sleep is related to various brain functions, including cognition, focus, and productivity. Sleeping better ensures that you are able to pay more attention to work and stay focused.
Regulation of calories
Research has shown that your quality sleep suppresses hormones responsible for your appetite. Therefore, if you have a good night’s sleep, you will not feel hungry as often and probably will consume fewer calories.
Reduced risk of heart disease
Adequate rest can do wonders for your health. For one thing, the risk of heart diseases is reduced. This is because when you rest, your body gets the chance to regulate its blood pressure. Sleep-related conditions, including apnea, can also be prevented.
Lack of sleep can leave you depressed and irritable. You will be surprised at how energized and emotionally stable you feel after a good night’s sleep.
Some sleeping tips that can be of help
Now that we have established how important it is to have quality sleep, we can move onto elaborating on some sleeping tips that can ensure that you have a restful night.
Adhere to a fixed sleeping schedule
Sleeping at the same time at night will make sure that your body clock is not confused. Your body will get accustomed to falling asleep at that time, and thus, you would not end up spending hours tossing and turning in your bed.
Set aside the duration you want to sleep. A healthy adult needs at least seven hours of sleep and no more than eight hours.
It is natural for the schedule to go haywire during weekends. However, make a conscious effort to limit the difference of time that you go to bed on weekdays and weekends. Consistency can make quite a bit of difference to your sleeping quality.
Improve your eating and drinking habits
Make sure that you do not go to bed hungry or overly full. It is advisable to avoid large meals a couple of hours before going to sleep. This might lead to you staying up due to discomfort.
At the same time, what you eat and drink is essential as well. Keep in mind that nicotine and caffeine have stimulating effects that take several hours to wear off. Alcohol can also end up disrupting your sleep.
Therefore, it is crucial that you avoid consuming caffeine or nicotine late in the day. Avoid drinking an excessive amount of coffee after 4 pm.
Have a clear mind
A pre-sleep routine helps quite a lot of people. You can use relaxation techniques to improve the quality of your sleep. It would be a good idea to simply relax and let your mind be cleared by evening. Do whatever relaxes you. You can listen to music or read a book.
A lot of people find that they sleep better after a relaxing bath or shower. As per a study, having a hot bath around 90 minutes before bed leads to better sleep.
Have a comfortable sleeping environment
You might have heard a lot of people commenting about how they sleep better in hotels. This is owing to the relaxing environment that a hotel room provides.
You will find your quality of sleep to be significantly improved if your mattress, pillow, and bedding is comfortable. Poor quality bedding will prevent you from having a good sleep.
Timing of exercise
There is no denying that exercise is pivotal for your health and also enables you to sleep better. However, you need to avoid exercising late in the day. The thing is, exercising late in the day leads to alertness. As a result, you may have trouble falling asleep.
Avoid daytime naps
Having frequent and long daytime naps can prevent you from having a good sleep in the night. Even if you do nap, make sure that the time is restricted to thirty minutes during the day and avoid napping late in the day.
There are several signs that should alert you that your quality of sleep is compromised. You will often find yourself waking up in the middle of the night without any reason. You will feel tired and fatigued even after sleeping for multiple hours. Your body will not feel well-rested in the morning.
If you experience any of these signs, you need to understand that there is some problem with your sleeping pattern, and measures need to be taken to correct it. If none of the sleeping tips make a difference, perhaps you need to consult a doctor to rule out a sleeping disorder. It is pivotal for your overall health that you do not neglect your sleep.