People who stay up late and struggle to wake in the morning are 10% more prone to die sooner than the “morning larks”.
How To Get Proper Sleep?
Sleeping well is very important for your mental as well as physical health. There are many people who struggle daily to get a proper sleep. The sleep deprivation can adversely affect your mood, brain and heart health, immune system, creativity, vitality, and weight. So if you want better health, try out these tips:
Try To Go To Sleep And Get Up At The Same Time Every Day –
Waking up and sleeping at the same time every day helps set your body’s internal clock and optimize the quality of your sleep. Prefer to go to your bed when you feel tired so that you don’t toss and turn.
Regular Exercise –
Regular exercise improves the symptoms of insomnia and sleep apnea. It also increases the amount of time you spend in the deep, restorative stages of sleep. The more vigorously you exercise, the better sleep you get. This doesn’t mean lightweight exercises won’t help you. Light exercise—such as walking for just 10 minutes a day—improves sleep quality. However, if you do vigorous workouts, try to finish them at least three hours prior bedtime. If you still experience difficulty in sleeping, try to do your workouts even earlier.
Be Smart About What You Eat And Drink –
Your eating habits play an important role in how well you sleep. Make sure to consider these factors to get better sleep.
- Limit caffeine and nicotine – Caffeine can cause sleep problems up to ten to twelve hours after drinking it! In a similar way, smoking being a stimulant can disrupt your sleep, especially if you smoke close to bedtime.
- Try to eat less in dinners – Avoid eating heavy foods in dinners. Moreover, avoid spicy or acidic foods during dinner time as such foods can cause stomach trouble and heartburn.
- Avoid alcohol before going to bed – We know one drink may help you relax, but it can interfere with your sleep cycle once you’re out.
- Drinking lots of fluids in the evening may result in frequent bathroom trips throughout the night.
- Eating lots of sugar and refined carbs such as white bread, pasta, white rice, and more during the day can lead to sleeplessness nights.
Practice Relaxation Techniques –
Deep breathing and meditation can help you get better sleep. Close your eyes and practice meditation. You can also take a warm bath, or listen to soft music, or read a book. Moreover, try to resolve your worries or concerns before bedtime. Write down what’s on your mind and then set it aside for tomorrow.
Avoid Taking Naps In Day-times –
Long daytime naps can interfere with nighttime sleep. If you prefer to take a nap during the daytime, limit yourself to up to 30 minutes. Moreover, avoid taking naps late in the day. If you work nights, manage your schedule accordingly.
Nearly every individual experience sleepless nights in the life — but if you often have trouble sleeping, contact your doctor. Identifying and treating any underlying causes can help you get the better sleep you deserve.