Sleep is a vital activity that keeps us healthy, both mentally and physically. Conversely, sleep deprivation does harm your health and well-being and may lead to disorientation. It is, therefore, no doubt that sleep plays a vital role in our lifestyle and the quality of life we lead. With a good sleep routine as part of your lifestyle, you will lead a more productive and healthy life. However, there have been an increasing number of reports of sleep deprivation. People are beginning to lose quality sleep time because of many present factors such as work, entertainment, stress, the internet, etc.
Today we are going to list out ways to improve your sleep habits. A healthy sleep habit will boost your mental productivity and promote good health. But first, you must understand that some presumed minor habits do affect our sleeping patterns, which will adversely impact our lifestyle. And that is why you should be more purposeful using these tips discussed below to lead a quality lifestyle.
Follow the tips to improve your sleeping habit today.
Set a regular sleeping schedule
At Healthy Life Side, we encourage you to set a scheduled time for your sleep and make it a habit. Naturally, the body needs at least 8 hours of sleep daily. Thus, it would be best to plan all your activities to ensure that you have that 8 hours of sleep. For example, if you wake up early to go to bed, then plan to sleep early to complete that 8 hours of sleep.
The body naturally aligns its clock to a habit and performs based on it. And that is why you see people that have led lifestyles that encourage irregular sleeping habits become disorientated quickly. So even though the body needs to rest, it has built up a routine that the body begins to fight the urge to sleep. And this is an effect of bad sleeping habits that have been developed over time.
But you can change gradually by setting up a sleep routine and ensuring that you get the required time for sleep.
Get enough bright light exposure during the day
The body is a natural timekeeper, and it takes cognizance of day and night. So naturally, the body provides more energy during the daytime and less energy at night. Now, it is only suitable that the body will switch to rest mode when the day gets dark, and much energy has been spent during the daytime. So it is advisable to expose the body to natural sunlight during the day, as this will boost up a chemical reaction in the brain to set the time routine. And then lessen light during the nighttime tends to relax and go to sleep.
Reduce nap time during the day
Sleeping too much during the day might affect your nighttime sleep to a great extent. If you take a nap, ensure it doesn’t exceed 1 hour and keep it snappy. The body tends to allow a few hours of sleep in a day, and you do not want to waste it all during the day.
It is a common trick to sleep during the day if you want to stay awake at night, so if you want to maintain a good sleeping habit at night, reduce your nap time.
Regular exercise has often been recommended to people that find it difficult to sleep. To maintain a healthy sleeping habit, include some physical activities during the daytime to get the muscles worked out for rest at night. If your daily activities do not involve many physical activities, exercise regularly to improve your sleep habits.
Make your sleeping environment comfortable
Your sleeping environment can affect your sleeping habits. Take your time to access your sleeping area. Is it free from external noise? Is the room free from external light? And does it have the right and cosy temperature that will be comfortable for you?
You should arrange your room to make it as comfortable as you can for you. Keep your space free from distractions as much as possible. Take away stuff like the television, stereos, and music players if they will disturb your sleep. If you cannot get rid of external noise, then you can opt for earplugs.
Another aspect to consider is getting a comfortable bed to lay on. Keeping the room clean and comfortable is a regular activity. So make plans and schedule tidying up your space to enhance your sleeping habit.
Find a routine to relax your mind before you go to bed
Some people have habits that put them to sleep, like reading a book, listening to music or taking a bath before bed. Find what suits you and relieves you of the worries and stress of the day. Some of these relaxation methods have been used to treat insomnia and can be applied to improve sleep.
The activity should not be strenuous but mild to relax you and take your mind off any worries. The fact is that everyone has something that keeps them calm and escapes the concerns of the day, so you have to find yours and use it to keep you relaxed.
In conclusion, you should be conscious of the amount of sleep and how effective your sleeping habit is. Then, do things that will improve the quality of sleep, and you will see an improvement in your lifestyle. The tips above are suitable for everyone, for you do not have to be suffering from insomnia to apply the recommendations.
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Recommended books for further reading:
- Feel Better In 5: Your Daily Plan to Feel Great
- Not a Diet Book: Take Control. Gain Confidence. Change Your Life
- Eat to Beat Disease: The Body’s Five Defence Systems and the Foods that Could Save Your Life
- The Fast 800: How to combine rapid weight loss and intermittent fasting for long-term health
- Perfect Health