Sleep is an important aspect of our health as during the long hours of slumber, our body is strengthened and restored, and our mind processes information absorbed during the day. Sleep deprivation does not only put us in an irritable mood but also affects our performance and hormones, and may cause weight gain. It also puts us at risk for other diseases.
Therefore, it’s vital to get a good night’s sleep. Here’s how:
- Reduce caffeine intake late in the evening and at night as it may stop your body from relaxing and will affect the quality of your sleep. You can go for decaffeinated coffee to satisfy your cravings.
- Regulate your sleep cycle. Set a time for sleeping and waking up, and stick to it even over the weekends.
- While power naps are great, avoid taking any long naps during the day unless you work at night.
- Have dinner several hours before your bedtime. This will also help with digestion and weight loss. You can have a small snack if you feel hungry later.
- Set the air conditioning temperature according to weather conditions so that it doesn’t get too warm or too cold during the night, disturbing your sleep.
- Adopt a pre-sleep routine during which you can slowly unwind and relax your mind, avoiding any further bombardment of media and information. Meditation, warm baths or instrumental music can be part of this routine.
- Buy a good quality and comfortable bed, pillow and mattress.
- Don’t sleep on your stomach. Adjust your sleeping posture so that you don’t get joint or back pain.
These healthy sleeping habits will improve the overall quality of your life. They can help anyone facing problems in falling asleep or with sleeping more peacefully. However, If you have struggled with sleeping well for a long period of time or have specific medical conditions such as sleep apnea, insomnia or other sleep disorders, it’s important to work with a licensed healthcare provider who specializes in this area and can recommend specific remedies and supplements to treat these conditions.