Sleep is a vital component of a healthy lifestyle. Here are some tips on how to get a quality night’s rest:
Set A Schedule And Stick To It: To tune your body clock to a regular sleep schedule, go to bed at the same time every day – even on weekends and holidays. This will help you fall asleep and wake up more easily. Also, have a bedtime ritual. So that every time you do it, your body gets the hint that it’s time to sleep.
Watch What You Eat In The Evening: Eating the wrong foods late in the evening can disrupt sleep. According to research, caffeinated drinks taken six hours before bedtime have disruptive effects on sleep. Caffeine is a drug that blocks sleep-inducing chemicals and increases your level of alertness. Drinking too much before bedtime will also disrupt sleep because of the frequent trips to the bathroom.
Make Your Bedroom Comfortable: Make your bedroom dark and quiet. Avoid working in the bedroom. It will be hard to wind down to sleep when you associate the bedroom with work. Your bed should only be for sex and sleep. Likewise, your bed should be comfortable.
Avoid Long Naps: According to the National Sleep Foundation, a short nap in the afternoon can provide significant benefits like improved alertness and performance, without leaving you feeling groggy or interfering with your nighttime sleep. Therefore, keep the naps short – 20 or 30 minutes long. Exercise: Studies show that regular exercise improves the quality of sleep. “Participation in a regular exercise program can also have positive effects on sleep quality, mood, and cognitive abilities. Moderate intensity aerobics plus sleep hygiene education is effective in improving the self-reported sleep quality, mood and quality of life in older adults with chronic insomnia,” reads a study published in the Journal of Sport and Health Science.