Eating right and exercise are a great way to stay healthy. Unfortunately, a lot of people forget that a huge part of a healthy lifestyle is getting enough sleep. If you have a hard time falling asleep or staying asleep, following this advice to improve your sleep quality.
1. Stick to Schedulephoto credit: glassghost via photopin cc
The human body thrives on schedules and routines. Going to sleep and waking up at the same time every day puts your body on a healthy sleep cycle, or circadian rhythm. Begin adjusting to your goal sleep schedule in small increments of 10-20 minutes. And keep to your schedule, even on the weekends. If you want to catch up on missed sleep, take a short thirty minute nap in the early afternoon.
2. Exercisephoto credit: RelaxingMusic via photopin cc
Regular workouts have been proven to promote better sleep. However, do this exercise earlier in the day, since exercise stimulates the body and gives a burst of energy, which is counterproductive right before bed.
3. Eat a Light Dinnerphoto credit: Anushruti RK via photopin cc
Having a heavy meal late at night puts your stomach to work, which can disrupt sleep. So eat a lighter dinner. But don’t go to bed hungry, either. A light snack an hour or so before bed, however, can keep your grumbling from keeping you up at night. Good foods for a snack are carbohydrates and dairy. Also, stay away from caffeine and alcohol.
4. Make Your Bedroom Comfortablephoto credit: jinkazamah via photopin cc
Reserve your bedroom for sleep and sex. This means creating a dark and quiet environment that supports healthy sleep. Keep phones, TV’s, and computers out of the bedroom so that whenever you enter the room, you are immediately surrounded by a sense of comfort and rest. This means making sure your bedding is comfortable, your mattress and pillows are clean, and that there’s no light. If you have pets, it’s probably best to keep them out of the room.
5. Increase Your Melatoninphoto credit: Robert S. Donovan via photopin cc
Melatonin is a hormone made by a gland in your brain and it controls your sleep and wake cycles. Artificial light can suppress your melatonin levels, so as your winding down in preparation to sleep, turn off the artificial lights and television. Keep things as dark as possible.
If sleep problems persist, see a doctor