Are you getting enough Sleep? Sleep is an essential function for overall health. Sleep allows the mind and body to recharge and helps the brain to function properly. Quality sleep also reduces disease risk, keeps weight under control, and improves your mood!
Day-to-day responsibilities, stress, and poor sleep habits are the main reasons why you are not sleeping!
An ongoing lack of sleep is associated with tiredness, anxiety, depression, weakened immune system, and decreased brain function.
You also run the risk of increasing your chances of health problems like cardiovascular diseases, high blood pressure, diabetes, and obesity.
National Sleep Foundation guidelines advise that healthy adults need between 7 and 9 hours of sleep per night.
so, Are you getting enough Sleep?
Remember, a good night’s sleep is as important as exercise and a healthy diet.
Here are 6 tips to a good night's sleep:
1. SLEEP SCHEDULE -
Set a regular sleep schedule and sleep routine! Constancy reinforces the body's sleep-wake cycle, so try to stick to the same sleep hours- YES, even on weekends!
Create a good sleep environment - Studies have shown people simply sleep better when their bedroom is optimized for light and noise levels, temperature, and comfort.
A sleep routine can be something simple like:
- Taking a Warm Bath
- Having a Bedtime Tea
- Praying - Meditating
- Reading a Good Book
2. RELAXING ACTIVITIES -
Finding ways to manage stress is quite helpful for a good night’s sleep. Praying or meditating clears the mind - helping us to control our mind before going to bed!
If there is something that you cannot solve at the moment, write it down on a piece of paper and leave it for the next day. Set priorities!!!
Avoid computers, tv, and cell phones in the bedroom - Take a bath, read, or listen to music that relaxes you, without changing your sleep schedule.
3. MAINTAIN A PROPER ENVIRONMENT IN THE ROOM -
Keeping lights on in the bedroom while you sleep makes it more difficult for you to fall asleep, so keep your bedroom dark, cool, ventilated, and totally quiet. Avoid using your room to do other types of activities such as working in bed.
4. AVOID EXCESSES IN FOOD AND DRINKS -
Food and drinks can interfere with nighttime sleep! Avoid eating too much two hours before going to bed, don't go to bed hungry either, as both affect sleep.
Avoid caffeine and alcohol at the end of the day - their effects take hours to go away, and so does nicotine, smoking before bed is NOT a good idea!
5. PHYSICAL ACTIVITY -
Perform physical activity on a regular basis, exercise helps promote sleep. Keep in mind that you should not exercise within 3 hours before going to bed. It is recommended to exercise during the day, and even better in the morning.
6. AVOID LONG NAPS -
Limit your daytime naps! Taking a nap in the late afternoon or early night interferes with night sleep.
If you work at night, it is recommended to take a nap late in the day before work to help make up for lack of sleep.
We have all experienced long nights due to insomnia - if this happens to you constantly pay a visit to your doctor as this can affect you in the future! We encourage you to identify the cause of your lack of sleep and hope that these 6 tips to a good night's sleep have been helpful - start practicing them tonight! Sweet Dreams!
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