Ways to improve sleep
A good night's sleep is just as important as regular exercise and a healthy diet. Research shows that lack of sleep has immediate negative effects on hormones, exercise performance and brain function. It can also cause weight gain and increase disease risks in both adults and children.
In turn, good sleep can help you eat less, exercise better, and be healthier. Over the past few decades, both the quality and quantity of sleep have declined. In fact, many people suffer from lack of sleep regularly. If you want to improve your health or lose weight, getting a good night's sleep is one of the most important things you can do.
You don't have to suffer rolling on your sides every night. Think of simple tips to get better sleep, by setting a bedtime schedule and including physical activity in your daily routine.
Think about all the factors that can affect a good night's sleep — from work stress and family responsibilities to unexpected challenges like illness. It is no wonder that sleep can be difficult for us at times.
While you may not be able to control the factors that affect sleep, you may be able to adopt habits that encourage you to sleep better. I start with these simple tips.
Stick to a sleep schedule
Do not devote more than eight hours to sleep. The recommended sleep duration for a healthy adult is at least seven hours. Most people need no more than eight hours of sleep to achieve this goal.
Stick to a fixed bedtime and wake-up schedule each day. Try to limit sleep schedule differences on weeknights and weekends to no more than one hour. Being punctual enhances your body's sleep-wake cycle.
If you haven't fallen asleep after 20 minutes in bed, get out of your bedroom and do something that helps you relax. Read or listen to calming audio. Go back to bed when you feel tired. Repeat as needed.
Pay attention to what you eat or drink
Don't go to sleep hungry or overeat. Especially avoid fatty or large meals two hours before bedtime. Being uncomfortable can cause you to stay awake. You should also be wary of nicotine and caffeine. The stimulating effects of nicotine and caffeine take hours to wear off and may negatively affect your quality of sleep.
Set yourself a comfortable environment
Find the perfect room to sleep in. Often, this means a quiet, dark, and quiet room. Light exposure may make sleeping more difficult. Avoid prolonged use of light-emitting screens before bedtime. Consider using a room with a dark environment, earplugs, a fan or other devices that can help create an environment that suits your needs. Doing calming activities, such as taking a shower or using relaxation techniques, may help you sleep better.
Minimize naps during the day
Long naps during the day can interfere with sleep at night. If you choose to snooze, limit yourself to a nap of no more than 30 minutes and avoid taking it late in the day. If you work at night, however, you may need to snooze later in the day before work to help offset your sleep debt.
Doing physical activities as part of your daily routine
Regular physical activity can improve your sleep. However, avoid being active when you get too close to your bedtime. Spending time outside every day can also be beneficial.
Anxiety control
Try to get rid of anxiety or fears before bedtime. Decide what concerns you and then leave it aside for tomorrow. Stress control may help. Start with the basics, such as arranging, prioritizing and delegating tasks. Meditation may also reduce stress.
