Sleep is an important part of people’s health and well-being, yet most of us frequently disregard it. In actuality, it’s as important as a healthy diet and exercise. It helps the body recover after a long day of work, heal, reduce stress, and much more. You may however be struggling with sleep, which is why we’ve devised this 5-point guide to help you optimize your sleep for better health.
1.) Wake Up at the Same Time Each Day (Even on Weekends)
A good night’s sleep starts way before getting into bed. It starts in the morning and carries on throughout your entire day. Having said that, you need to wake up at the same time each day so that you can regulate your circadian rhythm or sleep-wake cycle.
The regular cycle will help your body adapt to a rhythm that encourages sound sleep and alertness all day long. It would also help if you could go to bed at the same time each night, which should be early enough to get sufficient bed rest.
2.) Establish a Bedtime Routine
If you face difficulties falling asleep at night, you can help condition your body with a bedtime routine. Consider it to be a ritual that alerts your brain that it is time to turn in for the night. You can unwind by stretching, reading, or taking a warm bath or shower. You should also avoid engaging in stimulating activities like exercising, working, or having emotional talks too close to bedtime. Lately, keep off stimulants like nicotine or caffeine.
3.) Create an Optimal Sleep Environment
Your body only goes into sleep mode when the conditions surrounding it are ideal. That said, consider factors such as comfort, lighting, sound, and temperature to get your body to naturally fall into sleep. For comfort, look for a good mattress, pillow, and some nice bedding.Read these helpful Floyd bed frame reviews. If you’re struggling with sudden noises that disturb your sleep, white noise generators such as fans can muffle the disturbances to keep you sleeping.
For temperature, sleep specialists advise keeping the temperature between 60 and 67 degrees. Lastly, when it comes to lighting, use blackout curtains to block off light coming through the windows. You should also turn off or cover anything that may be emitting light to make the room dark, which promotes peaceful sleep.
4.) Limit Daily Naps to 30 Minutes or Avoid Them Altogether
If you have trouble falling asleep at night, you could find yourself taking a nap during the day as your only option for getting through the day. And naps are great. Taking one can help you feel more energized and focused for the remainder of the afternoon. However, you should be careful with power naps.
Longer naps can welcome a deeper slumber and may leave you feeling foggy when interrupted. Naps in the evening could also make it more difficult to fall asleep when it’s time for bed, so take care not to snooze too late in the day. To reset your sleep cycle, try sleeping earlier, at the same time, wake up at the same time, and say goodbye to power naps!
5.) Take a Dose of Daily Exercise
The National Sleep Foundation claims that even just 10 minutes of cardiovascular exercise can improve the quality of your sleep. This includes activities like brisk walking or jogging, swimming, and cycling. Take your daily dose, and you’ll fall asleep naturally.
A good night’s sleep helps you relax after a long working day. It enhances decision-making and judgment, modulates mood, and enhances concentration. If you’re struggling with sleep though, these 5 tips will help you sleep better within no time!