Taking optimum sleep every night is vital to improve our health. Many studies have been conducted on sleep including disorders related to it, and the amount of healthy sleep, for the children and elderly. It’s essential to maintain a healthy sleep cycle to maintain proper health. You can get help from medical billing companies. It has a direct impact on one’s thinking ability and general well-being. Imagine what type of frustration and health disturbance you have when you wake up at 3 a.m. and unable to go to sleep again. In fact, you can pretty much control your sleep cycle. Adopting healthy sleeping habits can make a difference between sound slumber and anxiety. Experts have revealed a variety of practices that are called ‘sleep hygiene.’ These can help you maximize the hours of sleep.
Follow these tips and enjoy a sound sleep every night.
Cut down alcohol, nicotine and sleep-interrupting chemicals
Your diet directly links with your sleep patterns. If you are taking alcoholic drinks or nicotine, you are not adding to improving your quality of sleep. Caffeine is a stimulant which can disturb your sleep drastically. So, avoid foods containing it like coffee, chocolates and soda beverages. Tea is also one of them. Avoid smoking as it can be disrupting for healthy sleep. Either limit the consumption of alcohol or skip it from your diet.
Create a sleep-inducing environment into the bedroom
It is critical to have an atmosphere in your bedroom which helps induce sleep on time. Make sure the room is dark, calm and quiet. It has to be free from noisy gadgets or distractions that can prevent you from falling asleep. Shut the doors to stay away from outside noise. Get heavy curtains on the windows, blackout shades or an eye mask. These are perfect for blocking the light. The temperature of the room has to be between 60 to 75⁰F. Keep the room properly ventilated to avoid suffocation and sweating. Keep the pets out of your room as they may disturb you at night. There should be no laptop, TV and work materials around.
Make pre-sleep routine
It’s a wonderful idea to establish a routine before going to bed. It can be any relaxing activity. Taking a bath, book-reading, watching TV or doing relaxation exercises can help a lot. Avoid stimulating activities that are stressful, such as, work, talking about emotional matters and so on. Activities that are physically and mentally stressful can cause the body to release cortisol, the stress hormone. It’s related to increased alertness.
Sleep readily when you feel tired
As soon as you feel tired, go to bed straight away. Never struggle to fall asleep as it will cause frustration. In case, you don’t fall asleep within 20 minutes, go out of the bedroom and move. Do relaxing activities like listening to your favorite music or reading until you are tired. Then go back to the bed.
Exercise in the daytime
Plan a workout session during the day when you have time. It relaxes the body and mind. It also helps maintain weight and general health. The more strenuous exercise you do, the more powerful are the sleep benefits. Even lighter exercise is fine. Take a walk for ten minutes. It will help improve sleep pattern to a noticeable extent. While you build up an exercise routine, be patient. Exercise triggers metabolic rate, raises body temperature and stimulates cortisol hormone. Choose morning time or the afternoon according to your suitability.
Watch out what you eat
Plan your dietary intake smartly to improve sleep habits. As mentioned earlier, avoid foods containing alcohol, caffeine, and nicotine. Take a lighter dinner. Avoid taking heavy meals, fatty foods or spicy acidic edibles that can upset the stomach, while causing heartburn. Cut down the intake of sugar-containing foods and refined carbs like white rice, wheat bread or pasta. Avoid taking too much of liquids in the evening as it can cause frequent urination and lead to a disruptive sleep.
Get a massage
A gentle, relaxing massage is a wonderful way to fall asleep. It’s soothing for the nerves and helps induce sleep quickly. If you’re having difficulty falling asleep, try to get an oil massage. It works.
Never compromise on health. Improve sleep cycle and enjoy sound health and well-being.