The quality and amount of sleep you get will directly impact your physical and mental health. Falling short of a good night’s sleep will affect your productivity, weight, daytime energy, and emotional balance. Getting enough quality sleep seems impossible when you toss and turn in bed or remain awake during odd hours when you are supposed to be in slumberland.
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What many people don’t realize is that they can control their quality of sleep. Changing a few lifestyle choices and daily habits will help you sleep better at night hence elevating your mood, improving your health, weight, and immune system. The following are simple tips you can accommodate.
- Exercise daily
Daily exercise will boost your metabolism, stimulate the production of hormones like cortisol, and elevate your body temperature. Exercise in the afternoon, morning, but not close to your bedtime. If you have to work out before bedtime, do gentle stretches and light yoga. Regular exercise will reduce sleepiness during the day and help you sleep better at night. It also reduces symptoms of sleep disorders such as sleep apnea and insomnia.
- Eat and drink right
What you eat or drink, especially before bedtime, will affect your sleep. Avoid taking alcohol and stimulants like nicotine and caffeinated drinks close to bedtime to prevent disruptions. Also, drinking plenty of fluids will cause you to visit the bathroom often, in turn, disrupting your sleep. Eat a light meal during dinner, make it early, and avoid acidic and spicy food during dinner. Similarly, reduce your intake of refined carbs and sugary foods as they can keep you awake.
- Create a suitable sleeping environment
Ensure that your environment is quiet, and if the noise cannot be eliminated, use earplugs or mask it using a sound machine or a fan. Turn down your thermostat to around 18 degrees Celsius and ensure there is enough ventilation. Extreme temperatures are likely to affect your sleep negatively.
Use essential oils like lavender and CBD Oil to calm you and improve your sleep. Make your bed comfortable with the right firmness and comfortable bedding. Also, reserve your bed for sleeping so that your brain can associate it with sleep only and help you wind down during bedtime.
- Have a regular sleep-and-wake up schedule
Syncing your body to a natural sleep-wake up cycle will have you waking up feeling well-rested, energized, and refreshed. Make sure that your bedtime coincides with when you are feeling tired; this will prevent tossing and turning. If you start feeling sleepy before your bedtime, engage yourself in an activity to keep you from falling asleep otherwise, you will lose sleep in the middle of the night.
During weekends, follow the same sleeping schedule; sleeping in will worsen your fatigue. Instead, take a short nap in the afternoon to make up for piled-up sleep. However, be careful not to take long naps as they will interfere with your mood and disrupt your sleep during bedtime.
Poor physical and mental health can signify that you need more sleep. However, habitual and lifestyle changes can eliminate sleep disorders like insomnia and improve your daily life. Sleep and wake up at regular times, make your sleeping environment comfortable, exercise regularly during the day, and eat healthy foods at the right time.