10 Healthy Sleep Habits
Maintaining a healthy sleep routine is one of the most important lifestyle routines that many of us ignore these days. So do you have a healthy sleep routine or not? Well, maybe you will get to know about this if you check out some of the recommended ones that we have mentioned here.
If you follow these ten rules which we have mentioned in this article we are sure that you will have one of the best sleep routines that make you more productive in your work during the day time. These are the things we should know about them.
1. Maintain a consistent sleep schedule
Have a consistent sleep schedule. This means that you must fix hours specific for your nighttime sleep. Do not get into any other distractions when it is time for you to doze off. Keep your smartphone aside, and avoid watching TV and going out for late-night parties.
Of course, another thing that is critical to maintain here is to have sufficient hours of sleep. For any adult beings, we would need about 6 to 7 hours of peaceful and sound sleep at night at least.
2. Maintain a regular exercise routine
Researchers say that doing daily morning exercises allows you to have a peaceful sleep at night. Even at night when you are back at home from your usual work you can spend some time doing a few basic stretching exercises, yoga, and breathing exercises.
3. Make a bedtime routine that is relaxing and stick to it
Having a healthy bedtime routine is a must for those of you who want to sleep peacefully at night. Stick with a healthy bedtime routine. After you have had your dinner go for a bath. Before you get to sleep do some meditation or prayers. This allows you to distress your mind and feel contempt for whatever you have done throughout the day.
4. Don’t use electronic devices before bed
It has been found that spending a lot of time during the night time gazing at screens could hamper your nighttime sleep.
Smartphone addiction or watching TV late at night could cause you to reduce your nighttime sleep. Further research says that too much screen gazing could cause you to suffer from anxiety and stress and this also causes further sleep problems.
When it is time for you to go to bed do not have your phone alongside to yourself. Switch it off and keep it away from your bed. This technique can work for those who just cannot stop themselves from screen gazing now and then.
5. Keep your caffeine intake to a minimum
Do not have a cup of coffee just before you go to bed. Check your caffeine intake since it makes you feel awake and alert and diverts your nighttime sleep.
It is not that simply taking in too much coffee only at night can hamper your nighttime sleep. Also, limit drinking excess cups of coffee even during the morning time.
6. Make your sleeping environment conducive
Your sleeping environment should be comfortable and suitable enough to make you feel drowsy and sleepy. Try to sleep in a comfortable environment that is warm and cozy enough for you to sleep.
You must ensure to avoid too hot or too cold environment since this may not allow you to fall asleep.
7. Maintain a healthy diet
A healthy diet is the key to sleeping well and sound at night. Be highly aware of what you are having for dinner. Mostly consume the right food that contains enough nutrition and is easy to digest for your supper.
Do not consume a lot of butter, cheese, or heavy items that contain a lot of, fats and cholesterol in them since they emit a lot of energy and eventually, this will make you feel waky.
8. Avoid smoking and limit alcohol consumption
Smoking and alcohol are the two worst issues that can affect your nighttime sleep. Most of us have this bad habit of consuming alcohol or having cigarettes just before we go to bed. But do you know that these mostly cause more stress and anxiety to occur if you prolong these habits for a long time?
9. Avoid napping if possible – or limit it if you must
Do you take a lot of afternoon naps? Well, do you know what could be hampering your nighttime sleep? As humans, most of us do not sleep for certain hours of the day. And if you are sleeping a lot in the afternoon it may make you feel sleep sleepy and remain awake for much longer at night.
So try and limit daytime or afternoon naps if possible.
If you are feeling sleepy during the noon take some time out, go for a walk, or do some basic exercises such as running or jogging to energize yourself again.
10. Managing stress before bedtime
As we have told you above, it is critical to handle stress these days which can hamper your nighttime sleep. it is thus important to become stress-free before being in bed. Relax your brain, and ensure that you have dinner early.
Just before your bed tme do some basic breathing and stretching exercises to ensure peaceful relaxation of your mind. You may also consider having a hot water bath here. imbibing such techniques can allow you to become less dependent on the use of sleep medicines such as Zopisign 7.5mg.
So, as you can see in this article we have come up with a list of the 10 most important habits that are considered for a healthy nighttime sleep routine. Follow these 10 tips and we are sure that within a few weeks or months, you will get to see positive results.