Sleep plays such an important role in maintaining good health, but it’s easy to put it at the bottom of your list, especially when you have a busy schedule. Without enough quality sleep, your body is at risk for many serious issues, including:
- Weight gain
- Mental health issues, such as anxiety and depression
- A weakened immune system
- The trouble with memory and focus
- Problems with mood balance
Fortunately, there are numerous ways you can give your body the best possible chance to get the amount of deep sleep you need to stay happy, healthy, and ready to face the day.
1. Take a Look at Your Diet
The foods you eat are quite powerful and some dietary choices can promote good sleep, while others can inhibit it. Caffeine is one of the most influential ingredients, so try to limit your consumption of it. Also, try not to drink any caffeinated beverages after 2:00 pm. This gives your body plenty of time to fully process it before you go to sleep at night.
To keep your body comfortable and sleeping soundly, avoid options that can lead to digestive trouble, such as spicy, fatty, or deep-fried foods. Instead, try taking digestive enzyme supplements to help maintain this system.You can also snack on foods that may promote better sleep, such as cherries, almonds, turkey, and chamomile tea.
2. Give Your Bedroom a Makeover
When it comes to promoting healthy sleep, the setting is extremely important. Evaluate your room for anything that might interrupt your sleep patterns, such as bright lights or background noises. Blackout curtains, sleeping masks, ear plugs, and white noise machines are all possible solutions.
Next, consider your bed, including the mattress, pillows, and linens. You may need to upgrade to options that offer you good support and comfort to help you sleep through the night. Finally, keep your room at the right temperature. Most experts recommend that you set your thermostat somewhere between 60 and 67 degrees to enjoy the most restful sleep.
3. Don’t Skip Your Daily Workout
Exercise is so important for maintaining good overall health. In terms of sleep, it helps regulate stress levels, improve circulation, and strengthen your heart and lungs, all of which can help you sleep better at night. In addition, a good workout can help you feel more tired when it’s time to call it a night. This is especially true if you work a sedentary job and are off your feet most of the day.
4. Set Limits on Your Screen Time
Phones, tablets, and laptops are a major part of everyday life. While they make plenty of things better, they can have adverse effects, especially when you spend several hours a day in front of a screen, as this can interrupt your body’s natural circadian rhythm. Set limits to how much time you spend on electronic devices. Power them all down at least one hour before bedtime to help you drift off more easily.
5. Take a Well-Timed Shower
If you’re not in the habit of bathing or showering before you go to bed, you could be missing out on the perfect relaxation technique. This practice has numerous health benefits, most notably its ability to relieve stress and soothe tired and achy muscles. However, a hot shower can take things one step further to promote a truly excellent night’s sleep.
When you are in the bath or shower for long enough, your body temperature starts to rise in response to the warm environment. This will trigger a reaction for your body to take steps to cool itself off and maintain homeostasis. That chilly feeling you get when you step out of the tub is actually a good thing. Your body’s lowering temperature makes it easier for you to fall asleep fast and stay asleep longer.
Getting a good night’s sleep should be at the top of everyone’s priorities, no matter what their age or stage of life. These small steps can make it easy for you to stay refreshed and well-rested on a routine basis.