Regular and healthy sleep is as important as regular visits to your doctor. Healthy sleep is considered to be a guarantee of your health in general. Sleep is defined as a state when the brain waves and other physiological functions are connected. Sleep is crucial for person’s physical and mental well-being. At the same time, sleep is affected by many factors like your behaviors and events during the day, stress and emotions. Here are a few tips to help you improve your sleeping habits and feel better during the day.
No caffeine six hours before going to bed. Tea, coffee, coca cola, and even chocolate have an impact on your sleep.
Sleep environment. Make your bedroom a place where you’d want to fall asleep and feel comfortable. It should be cool and ventilated there. Reduce volume in your bedroom, use ‘white noise’ apps or eye masks.
Pre-sleep routine. Start soothing activities an hour before you go to sleep: read, take a bath, watch a movie, do some relaxation exercises. Any stimulating activities like work or emotional discussion make the body to produce cortisol and increase alertness.
Sleep only when you want to sleep. If you get no sleep after 20 minutes, give it up. Get out of bed, listen to music, read a book in a different room.
Turn off your gadgets. Don’t use your phone and other electronic devices at least 30 minutes before bedtime.
No bright light. Since human body is dependant on light, the light in your room should be natural and not too bright.
Establish a great sleep schedule. Try to fall asleep and wake up at the same time on a daily basis. This will help you to set up your ‘inner clock’ to the right time and maintain better well-being.
Take daytime naps. Short naps during the day before 5pm help you to restore your energy and use less time for sleep at night. It will take you 30-60 mins for a nap in the afternoon.
Little food and drinks before sleep. Don’t eat or drink anything at least two-two hours before bedtime, otherwise you won’t be able to sleep. If you are hungry, eat something light containing carbohydrates or dairy.
Exercise three hours before bedtime. If you do exercise several hours before going to bed, it ensures sound sleep. You will fall asleep faster. You should be done with exercising at least 3 hours before bed.
Try to respect your sleep and include these healthy sleep habits into your daily routine. Some of them might be harder to follow, however, if you do at least part of them, you will have more chances to make your sleeping habits better.