The idea of lying in a comfortable bed to fall asleep sounds simple, but we all know that it doesn’t always work that way. From anxiety to insomnia, there are many reasons why you may not be getting the quality rest you need.
The average adult should get 7-8 hours of sleep each night. A good night’s sleep improves mood and decision-making, promotes muscle repair, and regulates the immune system. The list goes on.
If sleep deprivation is the norm and “refreshed” is the last word you use to describe your morning mood, incorporate these 6 habits into your daily routine to improve your sleep quality as we approach the start of the new year.
best habits for better sleep
A night’s rest doesn’t have to be that frequent. By improving your sleep hygiene, you can overcome many factors that disrupt sleep quality.
1. Create a bedtime routine
Humans are creatures of habit, and practicing a gentle bedtime routine each night before bed can help your mind and body prepare for bed. Over time, your body will begin to recognize that it’s time to go to bed as you begin your daily routine, which will boost your melatonin production.
Here are some things you can do before bed to promote relaxation and reduce stress.
- I read a book: Reading for just six minutes a day has been shown to reduce stress by up to 68%, and CNET’s mental health writers believe reading before bed is key to improving sleep quality.
- To meditation: Studies show that meditation before bed reduces levels of cortisol, a hormone that causes stress, and increases production of melatonin, a hormone that plays a role in the sleep-wake cycle. It also teaches mindfulness to help deal with disturbing thoughts before bed.
- take a bath: A bath before bed not only promotes relaxation, but it also helps lower your body temperature to optimal levels for sleep. It increases blood flow from the to the extremities and lowers body temperature.
- drinking tea: Certain caffeine-free teas can help reduce stress and ease anxiety. This includes chamomile, valerian and passionflower.
2. Avoid electronic devices before bed
I know this isn’t what you want to hear. Many people like to scroll through their phones or binge-watch TV shows before bed, which can seriously affect sleep quality and sleep duration (how long it takes to fall asleep). there is.
Blue light from electronic devices disrupts your body’s internal clock, or circadian rhythm, and interferes with the production of melatonin. Notifications that ring your phone constantly will stimulate your mind and alert you to bedtime.
The best rule of thumb is to keep electronic devices away at least 30 minutes before bed.
3. Exercise during the day
Physical activity during the day, which increases heart rate, can help improve sleep, and is an alternative to sleeping pills for some people, according to the Sleep Foundation. In a 2013 Sleep in America poll, about 76-83% of volunteers who did light to vigorous exercise reported better sleep.
However, avoid high-intensity workouts too close to bedtime to prevent heart rate spikes and minimize irritation.
4. Avoid late afternoon coffee
Just like working out before bed, avoid too much caffeine before bed. You may crave a cup of coffee at 3pm to get you through the rest of the day, but it can keep you from falling asleep at a reasonable time.
The half-life of coffee is 4-6 hours. That is, the time it takes for only half of the caffeine to break down in your body. In other words, your body is on alert for a long time, which is counterproductive to falling asleep.
Limit your last cup of joe to 6 hours (or more) before bedtime.
5. Start journaling
Journaling before bed can help you release, deal with, and organize your stressful thoughts. Physically getting your thoughts down on paper is therapeutic. It also helps prepare him for his busy week ahead while managing the responsibilities he has to deal with.
6. Consider These Natural Sleep Aids
Natural sleep aids are a great alternative to sleeping pills and can be incorporated into your nighttime routine to promote better sleep. Here are some remedies and aids for
- lavender oil
- tart cherry juice
- valerian root
The information contained in this article is for educational and informational purposes only and is not intended to constitute health or medical advice. Always consult a physician or other qualified physician if you have questions about your medical condition or health objectives. Talk to your health care provider.