7 Healthy Habits To Encourage Better Sleep
Do you feel worn out most of the time? Do you feel irritable and quickly annoyed at people for silly reasons? There are many reasons why you may feel this way, but the most common reason is lack of restful sleep. Plenty of contributing factors affect the quality of sleep and these are usually associated with pressure at work, relationship problems, family responsibilities and illness. Sadly, it is difficult to control all the factors that affect your sleep, but you can always integrate healthy sleeping habits into your daily routine to encourage better sleep. These habits can be gradually incorporated until you are able to maintain them each day for maximum results.
1. Maintain A Regular Sleep Schedule
When you are consistent with the time you sleep and wake up each day, you encourage a regular sleep-wake cycle for better sleep. If you find it hard to fall asleep, take at least 15 minutes to do something relaxing and then go back to bed.
2. Create A Bed Time Ritual To Follow
After dinner create a bed time ritual that will teach your body to relax and prepare for sleep. You can read a book, listen to soothing music, take a warm bath or treat yourself to some warm green tea or milk. When you relax before bed time, you allow your body to experience an easy transition between wakefulness and drowsiness. Bear in mind that watching television, and playing computer games are not healthy ways to relax.
3. Exercise Daily
Regular exercise or simple physical activity can improve the quality of your sleep as it can help you fall asleep faster and enjoy deeper sleep. However, these activities must never be done before bed time, but during the day.
4. Eat Right Sleep Right
It is wrong to sleep on a full stomach, but it is wrong to sleep on an empty tummy too. Have your meal at least 4 hours before bed time so that your stomach will digest everything completely. Caffeine and alcohol must be avoided as well as these will only disrupt sleep and make it difficult for you to drowse off again.
5. Make Your Bedroom Comfortable
If you want to sleep better, transform your bedroom into an ideal space for sleeping. Invest in earplugs to block out noise, window treatments to keep bright sunlight out and an air conditioning unit or fan to cool your room. If you have been using your mattress for years, it is time to buy a firmer mattress to support your body’s pressure points. When your body is well supported, you will feel comfortable and relaxed.
6. Avoid Long Naps
While power naps can give you a boost of energy to carry on, naps that last for more than 10 to 30 minutes during the day will affect your sleep at night. It is better to nap during the mid-afternoon and not during the day time.
7. Manage Your Stress Creatively
Large work loads and endless family responsibilities will stress you out immensely and sacrifice your sleep. To battle stress, get yourself organized, set your priorities straight and ask for help whenever you need it. Always allocate time to be with friends and have a good laugh. Never keep your frustrations pent up as it will only stress you out all the more.
- License: Royalty Free or iStock source: http://mrg.bz/FLifOP
Valerie Collins is a freelance writer specializing in wellness, health and the benefits of mattresses. Click here for information and advice related to sleeping disorders, health and well-being concerns and how lack of sleep affects people.