A good night’s sleep is as important as eating healthy and exercising. It hits the refresh button on your brain which gives you more energy to conquer the day. Adequate sleep improves mental health, repairs cells and organs, helps skin recover moisture, reduces risk of heart diseases, and more.
Sleep Does Wonders for Your Mind and Body
Lack of sleep can cause stress and stress can lead to serious health problems as well as developing mood disorders. According to HelpGuide: “Most healthy adults need between 7 to 9 hours of sleep per night to function at their best. Children and teens need even more.”
If you want to sleep like a baby, here are six healthy habits to sleep better at night…
Fresh Air and Sunlight
Go for a 30- to 45-minute walk. Feel the warmth of the sun’s rays while doing your breathing exercises; inhale, exhale. Make this your morning daily routine to regularize the patterns of sleep and wakefulness.
Avoid heavy meals and spicy foods, which can cause discomfort and disrupt your good night’s sleep. If you ever feel hungry, you can have a little snack (nuts, crackers, a bowl of milk and cereal) to help you sleep.
Regular exercise during daylight hours is key for a good night’s sleep, especially for those with severe insomnia. Performing it too late in the day may increase alertness and hormones causing sleep problems. However, some studies show no detrimental effects.
Avoid Caffeine and Alcohol
Alcohol reduces nighttime melatonin production that can affect your sleep patterns and hormones. It also increases symptoms of snoring and sleep apnea. So, avoid downing yourself with a few drinks at night.
Your bedroom should strictly be tech-free. No TV, no PC, and no mobile phones. Recent research found that light in the blue spectrum acts on our bodies by suppressing natural melatonin. Engaging electronics also stimulate your mind and can increase insomnia. Sounds too much? Just make sure to turn off your gadgets and put your mobile phone on silent mode.
In order to give yourself a good night’s sleep, think of your clothes and room temperature. You need to feel as comfortable as possible, so your clothes should be baggy, cozy and made of natural fabrics.
Ideal room temperature should be around 20°C or 68°F or even a bit colder. This temperature is good for insomnia, helps your body produce melatonin, and lowers the risk of metabolic diseases like diabetes.
For a better good night’s sleep, go to bed at exactly 10:37 pm. Use goose feather pillows, and either sleep naked or in cotton pajamas.
During sleep, your body is working to support brain function and physical health. Sleep comes natural to all of us, so we sometimes forget all the benefits we get from a proper night sleep.