Medically reviewed by Dr. Unsa Mohsin.
Everyone at the end of the day needs a good night’s sleep. Not only does it relax the mind and body but it is also essential for the proper functioning of every organ in the body. Sleep is vital for the brain to store memories. Enough sleep and some sleeping tips also help you have better control of emotions. Though trouble with sleep is very common, the consequences can be very serious. Lack of sleep can impair judgement, deplete energy and impact many areas of life. The CDC links poor sleep to chronic health issues like depression, diabetes, heart disease as well as obesity.
Thinking what’s the right amount of sleep? Well the CDC recommends 7 to 8 hours of sleep per night. Take out the time to see if you have any bad sleeping habits, you need to break those habits and discover the importance of sleep because you deserve it.
Let’s read some simple sleeping tips and effective ways that you can adapt to get a sound sleep:
Keep Up A Sleep Schedule
One of the main sleeping tips is sleeping and waking up at the same time every day will regulate your sleep routine. This helps the body recognize a set pattern of sleep, helping you to hit the snooze button and wake up promptly.
Watch What You Eat
Your eating habits have a lot to do with how well you are able to sleep. Have early dinners because it’s not only what you eat but also when you eat. The later you eat, the lesser is the body prepared to hit the bed. Also sleeping soon after eating may lead to acidity and bloating which eventually leads to sleep disorders and if you eat way earlier, there’s a chance you may start feeling hungry and wake up in the middle of the night. One should also avoid foods that take longer to digest.
Add Up A Physical Activity
Studies have shown people who exercise regularly have better sleep patterns. It anyway is a good practice to exercise daily as it promotes health. Not to forget – avoid heavy exercises after 8 or 9 p.m. as that can cause the release of adrenaline and various hormones that will end up keeping you awake.
Limit Your Use of Cellphones/Gadgets
Let’s listen to our moms for once. Stop the use of electronic devices especially phones, laptops and the television before you hit the bed. Try to switch off all your gadgets at least 45 minutes to 1 hour before bedtime for a good night’s sleep. According to various studies, our brains are tuned to being awake when the sun is out and being asleep when the sun is down. Hence, the use of artificial light confuses our brain and is a cause for sleep deprivation.
Limit Your Afternoon Naps
Avoid napping after 3 or 4 p.m. as sleeping in the noon decreases your sleep drive. Basically, avoid sleeping at odd hours. After work if you are really tired and tempted to take a nap then try power naps of 15-20 minutes. Power naps will keep you awake and energetic throughout the day. Longer naps in the morning will keep you from falling asleep at night.
Adopt these above mentioned habits and sleep like a baby!
