Part of being healthy is to be well-rested and energetic to face new challenges as they come. If you’re not getting enough sleep or the quality is bad, you’re likely to have a few health issues.
There are various reasons why people have trouble sleeping, but there are also several techniques that can help. Take a look at ten proven habits to help you slumber better at night.
Try to get to bed and wake up at the same time every day. On weekends try to limit the difference in your sleep schedule patterns by no more than an hour from your weekday routine.
Consistency establishes your body’s sleep-wake cycle. Make a plan to get eight hours of uninterrupted rest at night, but no less than seven. Most people function well on eight hours and typically don’t require more.
Don’t go to bed stuffed or hungry. Avoid very heavy meals within a couple of hours of going to bed. Your body needs to digest all food, and this may keep you awake.
Also, if you do overeat, you’ll likely feel bloated and uncomfortable. If you’re hungry, have a light meal or a snack to keep your appetite satisfied but without overindulging.
Your bedroom should be your space for rest and relaxation. Create an atmosphere that’s calming and ideal for sleep. Don’t use harsh lights and install a dimmer to decrease the brightness and prepare your mind for rest.
Try to avoid watching television in the bedroom as light-emitting screens stimulate the brain and keep you awake. Consider using earplugs or room-darkening shades to create an environment suitable for your needs.
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Limit Daytime Naps
Long naps during the day could interfere with your sleep patterns and cause you to lie awake at night. If you feel that you need to rest during the day, keep the session between 20-30 minutes. Napping for too long can cause sleep inertia, which can cause you to feel groggy and disoriented.
Regular exercise keeps your body healthy and your mind fresh. The activity boosts the effect of natural sleep hormones such as melatonin. Just make sure that your workouts aren’t too close to bedtime as they can be stimulating and keep you awake.
Probably one of the most common reasons that people lay awake at night is stress. To resolve worries and clear your mind, try keeping a journal and jot down what’s bothering you before you try to sleep.
Plan the next day by writing down what tasks need doing so you don’t have to worry about remembering everything. Mediation is another effective way to ease anxiety and relax your body.
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Know When to Contact Your Doctor
If your sleeping problem gets progressively worse, it might be wise to consult a doctor. You may be suffering from a medical condition such as sleep apnea.
Your doctor will send you for studies to find out if there are any underlying conditions. These types of investigative medical procedures are usually covered by health insurance | HealthMarkets state.
Be careful when ingesting any stimulants before bed. Alcohol, caffeine, and nicotine can all have stimulating effects that take hours to wear off. These can mess up the quality of your sleep. You might feel dozy after drinking alcohol, but it can disrupt your slumber later in the night.
There are a variety of vitamins that can be taken to promote sleep. The most common one is melatonin, a hormone that instructs your brain to snooze. Other options include Lavender, which has a calming and soothing effect, and Magnesium that can improve the quality of your forty winks.
Rna ReSet states that magnesium deficiency can lead to insomnia, headaches, muscle cramps, and other problems – which is why it’s so important to make sure you take magnesium supplements that absorb completely at the cellular level.
We are creatures of habit, and our bodies love routine. Create a bedtime program that prepares your mind and body for sleep. Take a relaxing shower, read a book, and dim the lights. Doing a bedtime ritual will train your brain to kick into rest mode every time you go through the motions.
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A lack of sleep can have a negative effect on your physical health. To improve the quality of your rest, try to be consistent in your schedule. Create a routine before bed to ease your mind into snooze mode.
Avoid stimulants and heavy meals before turning in for the night to ensure your slumber isn’t disrupted.
Create a calming atmosphere in your room to promote relaxation. Incorporate exercise into your day to promote the production of melatonin in your body. If your sleep problems persist, it’s best to see a doctor who can check if you have any medical conditions causing your restless nights.