12 Good Sleeping Habits for Better Health
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A good night’s sleep is imperative for your overall well-being. In fact, research suggests that poor sleep can adversely affect your metabolic functions, hormones, energy levels, brain function and more. So, if you want to improve the quality of your rest, we bring you a set of good sleeping habits that you can follow. These habits are super easy, and you don’t need any extra equipment to start them. Take a look.
Set a Consistent Sleep Schedule
One of the main benefits of good sleeping habits is that your immune system remains strong, so you won’t fall sick often. And a good sleeping habit is to have consistency when it comes to your sleep schedule. Regular sleep schedules, even on weekends, helps maintain your internal body clock. Hence, you will not experience trouble falling asleep or waking up and get better quality sleep. So, try to go to bed and wake up at a set time. For adults, the best time to go to bed is around 10 to 11 PM.
Create regular bedtime rituals
If you are wondering, What are the tips to get good sleep? Then it is essential to build regular bedtime rituals filled with your favourite relaxing activities. So, a bedtime routine is a set of good sleeping habits or activities you do every night before hitting the sheets for anywhere between 30 to 60 minutes. Some of the most popular bedtime activities that can help you sleep well include;
- Having a warm relaxing bath
- Read a book
- Have bedtime tea, such as chamomile or lavender
- Listen to relaxing music
- Stretch or take deep breaths
Get regular exercise
Exercising can be great when it comes to helping you sleep well. A moderate to vigorous daily exercise routine can aid your sleep quality and enable you to fall asleep faster. However, if you enjoy working out in the evening, ensure you do it two to three hours before bedtime, so it doesn’t interfere with sleep. High-intensity workouts can make you alert and energetic. So, make sure you opt for regular exercise as it is a good sleeping habit.
Keep a healthy diet
It might sound like something you have heard a million times, but you are what you eat. When you consume a balanced diet with lots of fruits and vegetables, it helps you enjoy better sleep promoting a healthy weight. You must also include whole carbs in your diet, which contains tryptophan, melatonin, and phytonutrients for healthy sleep.
Limit Caffeine and avoid nicotine
Caffeine and nicotine are stimulants, which can make it harder for you to go to sleep. Therefore, you must limit caffeine intake at least 4 hours before bed. This is the same with cigarettes. While some think it helps you relax, it can make it harder for you to fall asleep. It is important to quit smoking altogether but at least 2 hours before bed will make sleeping easier.
While alcohol makes you sleepy, it may disrupt your sleep later. Sleeping after consuming alcohol is associated with frequent awakenings, night sweats, headaches, nightmares, and more. In fact, binge drinking can hamper the production of the sleep hormone melatonin for a week.
Keep naps short
While short naps can help you regain energy, long naps can affect sleep quality. But when you take a nap after 2 PM, it results in slow-wave sleep. And this interferes with your sleep at night. Therefore, don’t nap after 2 PM and don’t nap for more than 20 minutes.
Use your bedroom for sleep only
Are you someone who uses your bed to work? Well, this habit can interfere with your sleep. One good sleeping habit is to always use your bedroom for sleep. That way, your room is not associated with any stress or anxiety. However, let’s say you work on your bed and there is some stress with work, this will also carry forward when you sleep. So, to avoid this, use your bedroom for sleep only.
Take a melatonin supplement
If you have trouble sleeping, you can always opt for melatonin supplements after consulting your doctor. Since the hormone melatonin plays a key role in your sleep-wake cycle, supplements can help treat sleep disorders and even insomnia.
Set your bedroom temperature
The temperature of your room can help you sleep like a baby! A cool room is one requirement to ensure you enjoy a good night’s slumber. The best temperature for sleep is said to be between 60 to 67 degrees Fahrenheit.
Take a relaxing bath or shower
A good sleeping habit is to take a relaxing warm bath before bed. It not only helps get rid of any stress accumulated during the day but also helps you sleep well. You must, however, take a bath at least one to two hours before sleep.
Don’t drink any liquids before bed
Finally, don’t consume too much liquid before bed as it can lead to frequent urination, disturbing your sleep.
These are some good sleeping habits you can foster for a peaceful slumber. All the above habits can be easily embraced in your daily life without hassles.
What causes a lack of deep sleep?
Some of the things that can lead to a lack of deep sleep are substance abuse, sleep disorders and inconsistent sleep timings.
How can I solve my sleeping problem?
You can try some of the above-mentioned good sleeping habits to ensure you get rid of sleeping problems. However, if it persists, you must visit a doctor.
How can I sleep better at night naturally?
You can naturally foster some of the above-mentioned habits to sleep better at night.
What poor sleep does to your body?
Poor sleep risks include high blood pressure, diabetes, heart attack, heart failure, and even stroke. It can also adversely affect your immune function and lead to a low sex drive.
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