It’s always been good advice to get a decent night’s sleep. But modern life seems increasingly wired up to interfere. Recent research is demonstrating just how critical sleep is, not just a feeling refreshed in the morning, but also for your overall health.
Sleep is one of our body’s strongest allies. It can lift your mood, improve thinking and memory, reduce stress, lower blood pressure and help boost your immune system. The amount of sleep you get and the quality of the sleep that you get matter.
Unfortunately, most of us don’t get it restoratively enough. For this reason, lack of sleep affects you cognitively and physically. Moreover, poor sleep may cause problems with your memory, mood and concentration. Worse, it can cause accidents or work injuries. Poor sleep or irregular sleeping patterns have also been linked to other health problems such as obesity, diabetes and heart disease.
How To Get a Good Night’s Sleep?
Are you ready to get a better night’s sleep? These simple tips will help you achieve better sleep at night and improve your day-to-day routine.
Avoid Coffee or Any Stimulants Past Mid-Day
Caffeine can take up to 6 hours to wear off. An 8-ounce cup of coffee contains between 95-200mg of caffeine. When consumed, our stomachs quickly absorb it and occur between 30-60 minutes within consumption. Then it crosses the blood-brain barrier, which blocks adenosine receptors and will keep you alert and vigilant. As a result, it could keep you up at night.
Get 20-30 Minutes Of Exercise During The Day
Regular exercise helps you sleep longer and better at night. When you’re exercising regularly, you’re not only feeling better during the day, but it can also contribute to more restful sleep, increase the duration of your nightly rest and help with insomnia and other sleep disorders.
Try exercises that can help ensure you get enough sleep on a nightly basis. Studies have found that aerobic exercise is good for people with insomnia. Resistance exercise can lower your risk for anxiety and depression, thus improves sleep quality. Yoga alleviates stress and reduces body pain, which improves sleep quality.
Set The Sleeping Mood
Scientific studies have found that our environments have measurable effects on sleep. Your bedroom’s setup can affect your sleeping mood and your quality of rest. So set your sleeping mood by optimizing your bedroom, dim the lights and ramp up your brain’s production of melatonin.
Some effective ways to set your sleeping mood; turn off or cover any electronic lights, block bothersome sounds and leave devices out of your reach.
Invest In High-Quality Mattress
Beds last around 10 years. However, if your mattress causes painful pressure points that make it hard for you to sleep at night, it would be best to compare mattresses and buy a new quality one. Research suggests that sleeping on a good mattress provides comfort, proper spinal alignment and quality sleep. Furthermore, people who slept on memory foam mattresses fell asleep faster.
Good sleep can help you be better and healthier. Make sleep a top priority and consider the above tips if you’re interested in optimal health and well-being.