6 Key Things To Do To Help You Sleep Better
Did you know that many of our health issues come from years of not going to sleep at the right time and in the right way? Good sleep is necessary for optimal health. Hormone levels, proper digestion, body weight and mood – all respond positively to adequate sleep. However, proper sleep is something most of us all neglect. We tend to go to bed whenever we get sleepy, and get up when we are done or our phone alarm shatters our dreams and shocks us back to life.
The perfect night’s sleep starts long before you jump into your bed. Having a bedtime routine is necessary for us to have a better sleep. In some instances, it just means knowing when is the right time for you to cut off from various daytime activities that can spoil your good night’s rest.
You can get a better sleep by following this guide.
What to do hours before going to bed?
- No Caffeinated Beverages at Least 6 Hours Before Bedtime. You hear it all the time, when it comes to sleep: don’t drink caffeine too late in the day. It’s among the most common sleep tips. Caffeine, with its stimulant effects, is disruptive to good sleep.
- No Alcoholic Beverages at Least 3 Hours Before Bedtime. For those of you who don’t drink like me, you can ignore this bullet point! But for those of you who do, give your body time to process the alcohol you’ve had before you try to sleep. In the course of a night you usually have six to seven cycles of REM sleep, which leaves you feeling refreshed. However, if you’ve been drinking you’ll typically have only one to two, meaning you will wake up feeling exhausted.
- No Exercise at Least 2 Hours Before Bedtime. Vigorous late-night exercise does not disturb sleep quality. However, it may have effects on cardiac autonomic control of your heart during the first sleeping hours. Doing light stretches before going to bed is, however, not a bad idea. For back pain sufferers, those stretches can prepare your back for the hours of inactivity while sleeping and help you wake up with less pain.
- No Electronics at Least 2 Hours Before Bedtime. And by turn off, we mean completely turn off. Even when the lights are off, even the tiny blue LED lights from our various devices can continuously stimulate the brain. This is disrupting to your ability to drift off to sleep.
- Eat Dinner 2-3 Hours Before Bedtime. Overeating and eating certain foods before bedtime can cause numerous problems. Learning more about the effect of sleep on symptoms such as heartburn, overeating and weight gain, insomnia, and asthma complications may prompt you to improve your habits.
- Stop Working, Studying, Stressing etc. 1 Hour Before Bedtime. Don’t worry, your stresses will be waiting for you when you wake up – you don’t have to take them to bed with you! By following this advice, you will find that your ability to handle stress and work/study pressure will drastically improve. Members of the workaholics club work endlessly for two reasons: first, they are not organized and don’t work off a calendar or prioritize. Second, they get compulsively addicted to work. Fixing those two aspects will only help your health in the long run.
Be productive, mentally sharp, emotionally balanced, and full of energy all day long by having a good night’s sleep. Healthy sleep habits can help you put a stop to nighttime problems and improve the quality of your rest – and with that, the quality of your life. Goodnight and sleep tight everyone!
Source Article: Getting to A Perfect Bedtime Routine
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