Getting a good night’s sleep is essential for your overall well-being. It helps you maintain and lose weight, improves focus and productivity, betters your athletic performance, and strengthens your heart and immune system. A good night’s sleep also prevents depression, lowers heart disease risk, and reduces inflammation.
Long-term sleep deprivation increases the risk of type 2 diabetes, high blood pressure, heart attack, stroke, or heart failure. Other effects of inadequate sleep include impaired memory, increased stress hormone production, and increased risk of causing accidents when driving. Here are tips for getting a good night’s sleep.
1. Focus on your nutrition
Your nutrition influences sleep quality. Some foods and drinks may make it difficult or easy to get the sleep you need. Understanding the link between nutrition and sleep allows you to make the most of them, eat healthy, sleep well and live a healthy life. A proper diet requires sufficient minerals, macronutrients, and vitamins.
While you can get proper nutrition from your daily meals, it may not always be possible. However, you can complement the nutrition gap with nutritional supplements. Maintain a regular sleep schedule and try other sleep hygiene changes for better sleep. You can look here for more details.
2. Exercise regularly
Exercising increases body temperature, accelerates your metabolism, and triggers cortisol hormones which isn’t an issue if you’re working out in the mornings or afternoons. Nevertheless, exercising too close to bedtime can make it hard to sleep, affecting your sleep patterns. Complete your intense workouts no less than three hours before your bedtime. The more intense your workouts are, the better your sleep quality. You can also try low-impact exercises like stretching or yoga to help your body relax for improved sleep patterns.
3. Restrict your daytime naps
Napping helps you relax, reduces fatigue, improves mood, performance, and alertness. However, napping at the wrong time or too long can interfere with the night sleeping routine. If you experience poor night sleep quality or insomnia, napping could worsen your condition. To make your naps more effective and ensure they don’t affect your nighttime sleep, enjoy them early in the afternoons and keep them short. Avoid daytime naps if you have difficulty sleeping at night.
4. Avoid stress
Sleep is crucial for physical and mental health. However, when stressed, you may not sleep because it affects you emotionally and mentally. To avoid stress for improved night’s sleep, identify your stressors and take measures to reduce or prevent them. Find social support, engage in physical activities and find ways to relax.
Avoid unhealthy meals consisting of refined sugars, unhealthy fats, and junk. If you’ve too many responsibilities, delegate them because they can leave you stressed. Managing your stress levels or living a stress-free life promotes healthy sleep patterns.
5. Set a regular sleep and wake up routine
Maintaining regular sleeping times programs your body and mind to sleep and wake up at the same time every day. Know when you need to get up and set a regular bedtime routine. Creating a regular schedule and sticking to it improves your sleep patterns.
Sleep is a significant part of good health and overall well-being. Try implementing the above tips for a good night’s sleep, and know when to seek medical attention with your sleep problems.