Good sleep habits can make a huge variation in your quality of life. These good sleep habits are often referred to as sleep health or sleep hygiene. A good night’s sleep is just as important as regular exercise and healthy eating.
Research shows that poor sleep has an immediate negative impact on your hormones, physical performance, and brain function. For adults and children, this can also lead to weight gain and increase the risk of illness.
On the contrary, a good night sleep can help you eat less, exercise better and be healthier. In recent decades, the quality and quantity of sleep have decreased. In fact, many people sleep poorly regularly.
If you want to improve your health or lose weight, sleeping at night is one of the most important things you can do.
Your behavior during the day and especially at bedtime can have a significant impact on your sleep. They can promote a healthy sleep or contribute to insomnia.
Your daily habits (what you eat and drink, what medications you take, how you plan your days and how you spend your nights) can significantly affect the quality of your sleep. Even small adjustments can in some cases make the difference between a deep sleep and a restless night. By completing a two-week sleep diary, you can understand how your routines affect your sleep.
The term “sleep hygiene” refers to a range of healthy sleep habits that can improve your ability to fall asleep. These habits are the cornerstone of cognitive-behavioral therapy (CBT), the most effective long-term treatment for people with chronic insomnia. CBT can help you manage thoughts and behaviors that prevent you from sleeping well. It also includes techniques for stress reduction, relaxation, and management of the sleep phase.
If you have trouble sleeping or want to improve your sleep, try to follow these good sleep habits.
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Top 11 Good Sleep Habits That You Should Follow:
- Keep a regular sleep schedule. Get up at the same time every day, even during vacations or on weekends.
- Set a bedtime which is enough for you to get at least 7 hours of sleep.
- Don’t go to bed unless you feel sleepy.
- Always try to make your bedroom quiet and relaxing by keeping it comfortable and cool temperature.
- Limit exposure to bright light in evenings.
- Do exercise daily and maintain a healthy diet.
- Avoid using electronic devices, 30 minutes before bedtime.
- Avoid eating a large amount of meal before bedtime.
- Avoid consuming caffeine at night.
- Reduce your liquid intake before bedtime.
- Avoid drinking alcohol before bedtime.
When you make some good sleep habits, you become healthier as well as you feel better. For this, you just have to make some necessary changes in your sleeping pattern and daily lifestyle such as many make sure that you sleep and wake up at the same times every day, making your bedroom more comfortable and relaxing, and avoid eating a big meal before sleep.
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