Healthy sleep is essential for both mental and physical wellbeing. It’s important for preventing disease, weight loss and building a strong immune system.
According to Sleep Health Blog, sleep deprivation is associated with many health issues, including mood, memory, behavior and energy levels. Talk to your healthcare provider if you don’t get enough restful sleep.
1. Sleep Goals
A good night’s rest is vital for all the other goals you have for your life. Getting enough sleep can help you feel more alert, and boost your focus so you can work efficiently.
To achieve your sleep goals, you need to combine good habits with a commitment to follow through. Having a clear goal with a timeframe creates accountability and can help motivate you to keep up with your healthy sleep routine.
The first step is to determine how much sleep you need. Most adults need at least seven hours of sleep per night, while infants and children need more to support their growth and development. Once you have an idea of how much sleep you need each night, set a goal for yourself to try and get that amount every night.
Set your alarm to wake you up at the end your sleep cycle. This will ensure you’re well-rested, and will give you a solid foundation for improving your sleep over time.
If you’re unhappy with your current sleeping pattern, a doctor can help you identify the causes and give you advice on how to improve. A wellness coach can offer tips and tricks to help you sleep better.
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2. Make A Sleep Routine
Sleep is an essential part of a healthy life style, but in today’s world it can be difficult for you to achieve a good quality of sleep. A busy schedule, stressful events and bad habits all can interfere with a good night of sleep. There are some simple things you can do to improve your sleep and get the rest that you need.
Sleep experts recommend a regular sleep routine to help your body and brain know when it is time to relax for the night. This includes having a regular bedtime and morning wake-up time every day. This helps train the body’s internal clock to fall asleep and wake up at the same times.
Avoiding stimulating activities, such as intense conversations and television shows for a couple of hours before bed will help you relax and prepare your body for sleep. You can also wind down by taking a relaxing bath or reading before bed.
Keep your bedroom for sleeping only. Do not use it to watch TV or use a laptop. Keep your bedroom cool, quiet and dark to help your body associate the room with sleep and relaxation. Avoid eating large meals before going to bed as this can cause indigestion, which can disrupt your sleep.
It is important to get enough sleep of high quality for your mental and physical health. It can boost your mood and energy levels, help you lose weight and prevent chronic diseases such as heart disease and diabetes. Sleeplessness is common, but if it occurs regularly, you may have a deeper problem, such as anxiety or depressive disorders. It takes time to develop healthy sleeping habits, but the rewards will be well worth it.
3. Avoid Screen Time
Screens such as those on smartphones, tablets and computers, and televisions emit a short wavelength blue light. This can trick your brain into thinking that it is still daylight and suppress the production melatonin. This interferes with the body’s natural cycle of sleep and wakefulness. This can lead you to have difficulty falling or staying asleep, poor sleep quality, and even wake up during the day.
Digital devices can also be highly stimulating and distractions. They can cause an emotional state that interferes in sleep. Trying to lol at that hilarious meme or checking out what your friend just posted on social media can delay the onset of sleep by creating a state of agitation that makes it harder for you to enter the state of relaxation necessary to get a good night’s rest.
4. Don’t Drink Alcohol
A glass of wine before bed can help many people relax, but it can disrupt the sleep cycle and reduce REM and quality. It also interferes with hormone production and may lead to a disrupted circadian rhythm. Depriving yourself of sleep can also increase the risk for injury, lead to poor decision making, and impair cognition, memory and mood.
Avoiding alcohol improves sleep patterns by allowing the body’s natural ability to fall into a restful and restorative state of sleep. Avoiding stimulants like caffeine and nicotine can also improve sleep, as well as avoiding too much light and noise before sleeping.
Exercise daily if possible, but avoid exercising too close to bedtime. You can use earplugs or pink noise, such as a fan or recording of rain or ocean waves, to create a more relaxing environment.
5. Don’t Take Medication
If you have difficulty sleeping, it may be difficult to resist the urge to take a sleep aid. Many sleeping pills, both prescription and over-the-counter, can have serious side-effects. Some of them can become habit-forming or addictive.
Sleeping pill stories are rife with tales of people sleepwalking, becoming inexplicably disoriented, or even peeing into the seat next to them on an airplane. It is important to avoid taking sleeping pills in conjunction with OTC and prescription drugs, especially those that affect blood pressure and heart rate. Many of these medications may interact, leading to dangerous and even life-threatening outcomes.
