Sleep plays a vital role for your overall well-being. It helps in the rejuvenation of the body and mind. Getting enough quality sleep can help improve your brain function, longevity, and performance. Sleep deficiency is linked to an increased risk of heart disease, kidney disease, diabetes,high blood pressure and stroke. Sleep also helps your body recover from the previous days stress and function well throughout the day . To get a good sleep, certain habits that promotes good health have to be adopted.
12 Tips To Sleep Better
Make your room ideal for sleeping by creating an environment that suits your needs. Use room darkening blinds, fan, air conditioner and other devices to create a sleep friendly room. Good bedding also contribute to having a good sleep. Choose comfortable mattress and pillows. If you share your bed make sure it’s big enough for two.
Limit Day time nap
If you are struggling with sleeping at night, limiting or avoiding daytime nap can help increase the number of hours you sleep at night. Long daytime naps can interfere with night-time. Limit naps to 30 to 40 minutes during the day.
Stick to a sleep schedule
Try to go to bed and get up at the same time everyday. Adhering to this routine reinforces your sleep-wake cycle and helps improve sleeping at night.
Go to bed when you are tired
Instead of lying in bed struggling to sleep and getting frustrated, get out of bed, go to another room, and do something relaxing, like reading or listening to music until you are tired enough to sleep.
Exercise early in the day
Exercise can help you sleep faster but it has to be done at the right time. Exercise stimulates the body to secrete the stress hormone cortisol, this helps activate the alerting mechanism in the brain. Don’t exercise before your bedtime Try to finish exercising at least three hours before going to bed or work out earlier in the day.
If you wake during the night feeling anxious about something, make a note of it on paper and postpone worrying about it until the next day when it will be easier to get a solution.
Avoid cigarette and caffeine
These are stimulants and they can keep you up at night. Avoid caffeinated drinks after 2pm.
Taking a warm bath or shower in the evening will help relax your body and help you sleep better.
Use your bedroom for sleeping
Avoid using computers, TV’s or other distracting electronic device in your bedroom. The presence of these devices in your room can make it difficult to sleep. Reserve the bed for only sleep and intimacy.
Meditation and praying
They are both an amazing way to help you fall asleep quickly and sleep soundly through the night. There benefits are multifaceted. You’ll relieve stress, anxiety, depression and all other factors that affect you physically and mentally by including them in your daily routine.
Alcohol may have a sedative effect, but it reduces sleep quality. It causes disruption of normal sleep cycle.
Keep your blood sugar stable
Eating properly gets your blood sugar under control. This will help you get a good night sleep and wake up feeling good and full of energy . Eat complex carbohydrate avoid sugar and simple carbohydrates in your diet. Excessive carbohydrate intake creates cortisol release in response to constantly elevated insulin levels. Eat balanced meals with healthy carbs, Heart friendly fats, lean meat and fish.