PREVENT SLEEP DEPRIVATION AND TAKE CHARGE OF YOUR HEALTH WITH THESE TIPS

Healthy sleep hygiene is one of the most effective ways to prevent sleep deprivation. This includes positive lifestyle habits that help you get quality sleep. Prevent sleep deprivation and take charge of your mental and physical health with these tips.

Expose yourself to natural light

Natural light exposure helps normalize your body’s production of melatonin, the sleep hormone. This will regulate your body’s internal clock.

Get regular physical activity

PREVENT SLEEP DEPRIVATION AND TAKE CHARGE OF YOUR HEALTH WITH THESE TIPS

Get regular physical activity – google image 

Regular exercise will help you feel tired at night. Aim for at least 20 to 30 minutes each day.

Try to work out at least 5 to 6 hours before bedtime. Exercising too late in the day might mess with your ability to sleep at night.

Avoid caffeine later in the day

If you drink caffeinated drinks, have your last cup before noon. It can take 6 hours for caffeine to wear off.

Avoid alcohol before bed

Although alcohol is known to promote sleepiness, it can disrupt the quality of your sleep. Avoid drinking too much alcohol before bedtime.

Avoid electronic screens before bed

If you turn to your phone to help wind down while you’re in bed, you’re not alone, but you may be doing more harm than good. According to a survey conducted by Mattress Firm on sleep habits, the average person scrolls on his or her phone while lying in bed for more than 12 minutes before shutting down for the night. What’s more, the light from the screen serves as a stimulant, as does the digital content you’re viewing. That means you’re making it physically harder to fall asleep than if you put down your devices at least 30 minutes before bed.

Create a calming bedtime routine

PREVENT SLEEP DEPRIVATION AND TAKE CHARGE OF YOUR HEALTH WITH THESE TIPS

Create a calming bedtime routine – google image 

A soothing bedtime routine will help your body and mind prepare for sleep. This may include relaxing activities like:

  • taking a warm bath
  • stretching
  • meditating
  • reading

Have a pleasant sleep environment

You’re more likely to get quality sleep if your bedroom is comfortable and relaxing.

To create an ideal sleep environment:

  • Turn off electronics, including TVs and smartphones.
  • Keep the bedroom cool (between 60 to 67°F, or 16 to 19°C).
  • Use a comfortable mattress and pillow.
  • Cover up loud sounds with a fan, humidifier, or white noise machine.

Avoid foods that disrupt sleep

PREVENT SLEEP DEPRIVATION AND TAKE CHARGE OF YOUR HEALTH WITH THESE TIPS
HEALTHY NUT AND RICE CAKE

Choose a light snack like crackers or cereal – google image 

Some foods take a while to digest. The digestive process can keep you awake, so it’s best to avoid these foods just before bed.

This includes:

  • heavy meals
  • fatty or fried foods
  • spicy meals
  • acidic foods
  • carbonated drinks

If you’re too hungry to sleep, choose a light snack like crackers or cereal.

Also, try to eat your last meal several hours before bedtime.

Source: nwphysicians, eatingwell

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