Sleep Health Tips to Stay in Good Shape in 2019
Getting a good night sleep is as important as exercising and eating healthy food. Good sleep is also linked to better performance at the workplace and so employers need to emphasize the importance of good night sleep to their employees. The doctor’s advice that sleep deprivation can lead to excessive weight gain and an increased risk of chronic illnesses in adults and children. Research has shown that sleep impacts cognitive abilities in young adults. Unfortunately, as people grow older there is a notable change when it comes to sleep quantity and quality. If you are looking to stay in shape this year, sleep should be among the top priorities. Here are some tips on the best way to sleep for you to stay healthy and in good shape in 2019.
1. Stick to a Regular sleep Pattern Always
It is common for parents to strictly enforce the bedtime rules for their children. in some cases, this is so as to ensure the children are asleep when certain shows are aired. However, wise parents do this to ensure their children stick to a consistent sleep schedule promoting the Childs growth. The human body has an internal clock commonly referred to as the circadian rhythm and it plays an important role in regulating the wakeup hours. Some people will prefer staying up a little later at night and others prefer waking up early. Whichever the choice, just ensure that you keep it consistent and ensure you are getting between seven and nine hours of sleep always. When you commit to a sleep schedule the body will adjust within a few days. This allows the circadian rhythm to operate at peak. Therefore, the body hormones are released preparing your body for wakefulness ensuring a regular sleeping schedule.
2. Ensure Your Bed is for Sleep and not for Screens
Computers, phones, and Televisions will disrupt you from getting enough sleep. Your mind should be trained to associate the bed with sleeping rather than staring at the phone screen. it is advisable that you place the phone several feet away from your bed if you will not switch it off. Bedtime is not the perfect time to check and reply to emails. In fact, others like to play candy crush while in bed and this ruins their sleep patterns. If you want to prioritize your health in 2019, ensure that you aren’t using the phone while in bed. Let the bedtime be sleeping time and not the time to reply to text messages. This ensures that the phone doesn’t interfere with your sleep as it is known that the blue light disrupts the production of melatonin a hormone that is responsible for regulating the sleep cycle.
3. Ensure Your Mind is Relaxed Before Bed
Ensure you find a mindfulness technique that works best for you. This can be meditation or it can be reading a bedtime story that allows your mind to relax allowing you to switch to the sleeping moment. It is important that you establish a buffer zone before you retire to bed where your mind is not thinking about the pending deadlines or solving any problems. It is important that you feel relaxed before you retire to bed and the best way is to stop worrying about tomorrow’s events. In fact, don’t read emails or text messages during the bedtime buffer zone.
4. How comfortable is your Bedroom?
Is your bedroom comfortable and attractive? Ensure that it is in a quiet place and that light from outside doesn’t interfere with your sleep. Comfortable bedding should be a priority investment to ensure you are getting enough sleep every day. You can consider buying a foam mattress and also invest in adjustable beds to ensure you are getting enough comfort to keep you asleep through the night.
5. Avoid Caffeine, alcohol, and Cigarettes for a Better Sleep
Caffeine, alcohol, and cigarettes have a far-reaching impact on the physical and mental health. Disrupted sleep is also another effect that these substances tend to cause. Alcohol might make you feel sleepy initially, but the reality is that it will tend to disrupt your sleep leading to poor quality sleep. Caffeine and nicotine are also stimulants that will prevent you from sleeping. Therefore, if you want to achieve a better health, avoid that hot cup of coffee hours before bedtime.
6. Avoid the Daytime Nap
Sleeping during the day will make it very difficult to sleep at night. If you must nap during the day, consider limiting the nap duration to less than an hour and ensure you are up at least four hours to bedtime. This will help you catch enough sleep when you retire to bed. People who sleep for more than an hour during the day have reported sleep problems at night. Therefore, ensure that you apply the less than one hour rule in case you must nap during the day.
7. Avoid the Sleep Pills
Sleep pills will not address the cause of insomnia and will only help you for a short term. Overdependence on sleep pills tends to become harmful in the long run. These should only be used when prescribed by the doctor and who fully understands why you are struggling to sleep. The use of sleeping pills must also be monitored closely by the doctor.
8. Seek Guidance and Counseling if Need Be
Feeling anxious and stressed keeps you from enjoying a good night sleep. If you are unable to overcome the causes, you need to seek guidance and counseling from an expert. The signs that anxiety is causing you sleepless nights include always feeling restless in bed, having trouble to sleep and also finding that by being tired your mood is affected. If you identify either of these, try to overcome the cause. In case you are experiencing difficulties trying to overcome the cause, seek guidance and counseling. Those are some of the important tips to ensure you are enjoying a good night sleep always. Remember that a good sleep will also impact your physical and mental health.