One of the most powerful things in our lives is sleep. It dictates how we feel, it influences how we act, and it even affects our overall health and well-being. We spend about one third of our lives dead to the world, so how do we make sure we are getting better snooze every night?
5 Habits to Improve the Quality of Your Sleep
- Schedule your workout routine properly. Late-night exercise is not recommended so get your last workout about 3 to 4 hours before bedtime. While physical activity can promote deeper sleep, remember that doing it right before bed will only stimulate your body which can make winding down more difficult.
- No big meals before sleep. Keep yourself from eating (particularly carbs) at least a couple of hours before bedtime. Your hunger hormone (known as ghrelin) has to be high in order for you to slip into deep sleep more quickly, but since carbs lower the levels of this hormone, it might prevent you from easily drifting into your dreamland. Not to mention the risk of getting heartburn when your stomach is full and you’re lying down.
- Don’t mix tech stuff and sleep. Keep your cell phone, laptop, and other gadgets out of bed. Checking your Facebook and emails, watching TV, or reading news and articles on websites will only disrupt your sleep patterns since the light or electromagnetic field (EMF) these devices emit only suppresses the production of sleep-producing hormone, melatonin, in your body.
- Avoid alcohol before bedtime. Contrary to common belief, booze is not a sleep aid. A glass of wine might help you doze off at the start, but booze throws off sleep cycle (especially for women) in the latter half of the night.
- Prepare your sleep sanctuary. Untidy rooms are distracting which can result in less restful slumber. Tuck away any loose items on the floor or furniture to make the space around you more sleep-friendly. Also, make your bedroom feel calm and comfortable by reducing as much noise and light as you possibly can.
Do not expect the quality of your sleep to dramatically improve overnight. Just do your best to get enough sleep everyday as sleep plays a vital role in good health and well-being throughout our life. Getting enough quality sleep at the right times can help protect our mental and physical health, quality of life, and even safety. Always avoid sleep deprivation as it can lead to serious long-term health problems like inability to focus, weight gain, and even heart problems.