Getting a good night's sleep is very important for your health. In fact, it's just as important as eating a balanced, nutritious diet and getting exercise. Although the need for sleep varies from person to person, however, it is advised that a healthy adult should take at least 7 hours of good sleep.
But there are many reasons why we are not able to sleep well and end up being sleep deprived.
You may not be able to control factors that interfere with your sleep. However, you can adopt habits that can encourage better sleep.
You may start with these simple tips.
1. Stick to a sleep schedule:
Do not sleep for more than eight hours. As mentioned above, 7 hours of sound sleep is enough. Make a schedule for going to bed and getting up and stick to that routine every day, including weekends. Staying consistent strengthens your body’s sleep-wake cycle.
2. Pay attention to what you eat and drink:
Do not overeat or remain hungry before going to the bed. Avoid eating heavy meals within a couple of hours of bedtime. Nicotine, caffeine & alcohol also deserve caution. The stimulating effects of nicotine and caffeine take hours to wear off and can interfere with sleep. And even though alcohol may make you feel sleepy at first, it can also disturb sleep later in the night.
3. Create a restful environment:
Make sure that your room is sleep-friendly. One needs a cool, dark, and quiet room to sleep in. Consider using room-darkening shades, earplugs, a fan, or other devices to create an environment that suits your needs. Most importantly, make sure your mattresses are comfortable to make your body a feeling of instant relaxation. You can check out Medisleep mattresses- an ultimate comfort to your body.
4. Limit daytime naps:
If you are taking long daytime naps too often, then you’re less likely to have a good sleep at night. Keep naps no longer than an hour and avoid sleeping late in the day.
5. Include physical activity in your daily routine:
Regular physical activity can help you maintain a good sleep schedule. It can give you a sense of need for rest when you go to sleep.
6. Manage worries
Try to let go of your worries or anxieties before you go to sleep. Write down what is on your mind and then set it aside for tomorrow.