Sleep is an important aspect of every human being, as such we should all maintain good sleeping habits. It equally have good impacts in all the body systems ranging from the brain, muscles, heart, etc. It’s as essential to survival as food and water.
Scientists have confirmed that chronic lack of sleep, or getting poor quality sleep, increases the risk of disorders including high blood pressure, cardiovascular disease, diabetes, depression, and obesity.
As such its important we practice the following sleeping habits;
Six Good Sleeping Habits
1. Keep A Constant Sleep Time
About 7-8 hours of sleep everyday is required for an adult. It’s cool to limit the difference in your sleeping time everyday against all odds.
After 20 minutes of relaxing in the bed without falling asleep, get off the bed and do some relaxing things or read, then go back when you are tired again.
2. Mind Things You Eat
It’s important to be careful with things you eat from evening until bed time. Don’t eat a large meal before bedtime. If you are hungry at night, eat a light, healthy snack. Don’t consume caffeine in the evening and before bed time. Don’t take alcohol before bedtime. Reduce your fluid intake before bedtime
3. Exercise Daily
Regular physical exercise helps to get a good night sleep. Try not to be active too close to bedtime.
4. Condition Your Bedroom
A bedroom should not be too bright, noisy and discomforting. The temperature should be cool. Consider using room-darkening shades, earplugs, a fan or other devices to create an environment that suits your needs.
Remove electronic devices, such as TVs, computers, and smart phones, from the bedroom if possible.
5. Watch Your Activities Before Bedtime
Avoid activities that requires you to focus your eyes on light emitting screens like your gadgets for about 30 minutes before bedtime.
Doing calming activities before bedtime, such as taking a bath or using relaxation techniques, might promote better sleep. Also taking a nap in the evening also affects your night sleep, so avoid it.
Also read: Daily Lifestyles to Improve Brain health and Memory
Healthy Lifestyles to live Longer and Stronger
6. Postpone Worries And Brainstorming
Worries seems to be the main reason people have sleepless nights. But try to resolve your worries or concerns before bedtime. Pen down what’s on your mind and then set it aside for tomorrow.
If you wake during the night, feeling anxious about something, also make a brief note of it on paper and postpone worrying about it until the next day when it will be easier to resolve.
Similarly, if a great idea is keeping you awake, make a note of it on paper and fall back to sleep knowing you’ll be much more productive after a good night’s rest.
Occasionally, people have sleepless night, but if you often have trouble sleeping or suspects any sleep disorders contact your doctor. Identifying and treating any underlying causes can help you get the better sleep you deserve.
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