Everyone is expected to have a normal sleep of 8hours. Day-in day-out our time of sleep changes and we end up having less or more sleep.
Having enough sleep restores your strength for a new day. The only way the body heals from stress is by having enough rest. Sleep also helps repair tissues.
When we decide to talk about the benefits of sleep we can go on and on without getting tired. However, it is also important to note that sleep improves your immune system, your heart's health and also help you live longer.
In today's blog post, we'll look at some best sleeping and lifestyle practices that can help us have the best of sleep which will improve our health and our wellbeing.
1. Avoid taking too much caffeine.
Caffeine has its pros and cons but when you're trying to have a good night sleep, you should avoid or cut down caffeine consumption. Caffeine could actually stay in your system for about 8 hours or more. This means you might be kept awake since caffeine lowers your chances of falling asleep. Most students get used to taking extra caffeine just to help them stay up at night to study. If you're one of the few who does this, it is in your best interest to stop. However, if you're an addict and you just can't do without caffeine, just try not to take in caffeine after 12pm. This could help reduce the amount of caffeine in your system by roughly 8pm and may promote a good night sleep.
2. Have a scheduled bedtime.
Majority of us do not have a scheduled bedtime. We go to bed anytime and that's if we feel sleepy. Some of us stay awake to complete a day's task before retiring to bed. If you're someone who pays much attention to your sleep time, you'll find out that when you sleep and wake up at a scheduled time, you tend to feel better and relieved. On the other hand, if you sleep anytime without having a scheduled sleeping time, you tend to feel more tired than you were even after a long sleep. Have a scheduled time for sleeping and observe the progress.
3. Avoid (Eschew) using your phone or laptop 30mins or an hour before going to bed.
The rays from your phone, laptops, and television have a great effect on your sleeping ability. Staying on your phone trying to reply that email before sleeping or watching that last episode of your favorite seasonal movie can cost you your good night sleep. The rays prevent you from sleeping as it suppresses melatonin and even if you're able to sleep, you might wake up stressed because your body won't be able to get the best of rest.
4. Don't let food be the last thing you do before going to bed.
You being used to jumping to bed just after eating is bad and should be avoided. Eating heavy foods late at night may result in indigestion. Some foods may trigger heart burns causing you a sleepless night.
5. Make sure you are comfortable in bed.
You might not be having the best of sleep because you're not sleeping the right way.
Sleeping the right way begins with being comfortable in bed. And this consists of having a comfortable mattress, pillow as well as lying on them the right way or in ways that you feel comfortable with. If you do this right, you enjoy your bed more and even your sleep.
6. Avoid smoking
Nicotine which is found in cigarette prevents you from falling asleep. Smoking exacerbates sleep apnea and other breathing disorders, which can also stop you from getting a good night's rest. It's best to stop smoking if you want to have a good night sleep.
7. Switch off lights or spend your night in a dim bedroom instead.
The darker your room, the more sound sleep you'll get. Light awakens your brain when it passes through your closed eyelids and retinas into your hypothalamus. This stops you from sleeping and resting since your brains can no long produce sleeping hormones.
◆ Have a daily routine before bedtime to help your body understand its time to sleep.
◆ Avoid eating heavy foods at night or just when you're about to go to bed.
◆ Avoid too much caffeine especially after 12pm.
◆ Always try to be relaxed in bed. If music makes you feel relaxed, then get your headset or Bluetooth speaker(s) to play something cool for the night.
◆ Set a sleep schedule and stick to it even at weekends and holidays.