Sleep is well-known for its importance to our physical and mental well-being. Therefore, having healthy sleep habits is the key to boost sleep quality.
However, a disturbing amount of people are deprived of good sleep and are sleepy during the day.
That’s why we have concluded 8 tips to help you rest better and be more productive.
What is sleep hygiene?
‘Sleep hygiene’ means healthy sleep habits that help you to have a good night’s sleep. Common sleeping problems (such as insomnia) are often caused by bad sleep habits reinforced over years or even decades. You can dramatically improve your sleep quality by making a few minor adjustments to lifestyle and attitude.
What are bad sleeping habits?
1. Eating late-time food before bed
When it comes to time and food, the general rule is that there should be a three-hour waiting period before your last meal and the time you get into bed. The main reason for this is to give your body enough time to digest the food, allowing it to move from your stomach to the smaller intestines.
If you eat right before heading to bed, chances are that lying down will give you heartburn and may even cause insomnia. Why is this? When you lie down before your food transfers into the small intestines, there is a higher chance of it refluxing into the esophagus, leading to heartburn and other gastroesophageal reflux diseases (GERD) symptoms.
2. Having an irregular sleep schedule
A healthy person usually wakes up in the morning and becomes tired throughout the day, while a person with circadian rhythm disorder would have excessive daytime sleepiness.
An irregular sleep schedule, such as going to bed too late and sleeping in, can lead to inadequate sleep and chronic insomnia.
Experts suggest aiming for at least 7 to 8 hours of sleep each night. So, if you need to wake up at 7 a.m. each morning, you should go to bed by 11 p.m. However, try to prepare for sleep at least one hour before to give yourself plenty of time to unwind.
3. Drinking Coffee in the late afternoon
During the late afternoon, we often turn to coffee for a quick pick me up. However, your mid-day latte could be interfering with your sleep. National Library of Medicine (NIH) studies show the effects of coffee can be felt up to 8 hours after consumption. Caffeine stimulates the nervous system, causing wakefulness and increased brain activity, both of which are not conducive to sleep.
How can I improve my sleep habits?
1. Maintain a regular bedtime routine
Every day, try to go to bed and wake up at the same time.
This is one of the healthy sleep habits that will aid in the synchronization of your body’s internal clock and the improvement of sleep quality.
2. Relax and clear your mind before bed
Stress, worry, and frustration from the day will make it difficult to get a good night’s sleep.
To help you ready your mind for sleep, consider creating a calming bedtime ritual, such as listening to soft healing music or a sleep story.
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3. Make wise food choices
Your eating habits during the day, especially in the moments leading up to bedtime, have an impact on how well you sleep.
Dinner should be served earlier in the evening, and heavy meals should not be consumed within two hours of going to bed. Tips to stop eating before bed.
4. Create a comfortable environment in the bedroom
Focus on optimizing comfort and minimizing distractions while planning your sleeping space.
Ascertain that your bedroom is quiet, dark, relaxing, and at a pleasant temperature.
5. Daily exercise will help you sleep better
Exercise can help boost sleep quality by helping you to fall asleep faster and sleep more quickly and soundly if done earlier in the day.
6. If you aren’t sleepy, don’t go to bed
If you can’t get to sleep, consider meditating, listening to soft music, or doing something else soothing to divert your attention away from your sleep problems.
Doing so will help you be more productive when you are not sleepy during the day.
7. Taking long naps during the day should be avoided
Although a power nap can help you make up for lost sleep, it can also make things worse if you have trouble falling or staying asleep at night. In the early afternoon, limit naps to 20 minutes.
8. Caffeine should not be consumed in the late afternoon or evening
Caffeine can be tempting to combat daytime sleepiness, but this strategy may lead to long-term sleep deprivation.
So stay away from it later in the day, when it can make it difficult to fall asleep.
In summary, in order to rest better and be more productive during the day, you should:
- Maintain a regular bedtime routine
- Relax and clear your mind before bed
- Make wise food choices
- Create a comfortable environment in the bedroom
- Daily exercise will help you sleep better
- If you aren’t sleepy, don’t go to bed
- Taking long naps during the day should be avoided
- Stay away from caffeine later in the day
Much as how you feel during the day is often influenced by how well you sleep at night, the solution to sleep problems is often found in healthy sleep habits.
By closely following the 8 tips shown above, you will soon notice a significant improvement in your sleep quality. They will help you sleep better and be more efficient throughout the day.
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