The pace of modern life barely gives time to relax, but good quality sleep is equally important for good health as proper diet and regular exercise. If you want to optimize your health or lose weight to adapts these healthy habits, getting a good night’s sleep is one of the most essential things you can do.
Lack of sleep affects your mood, brain performance, and overall health besides increasing the risk of many diseases like heart disease, obesity, dementia, and stroke.
Healthy habits include three major things
- Quality of sleep
- Duration of sleep
- Proper Time of sleep
Here’s a look at 7 Habits to make in your life to sleep better and stay healthy
Relax before going to bed
Try to resolve your worries or concerns before bedtime. Jot down what’s on your mind and then set it aside for tomorrow. Stress management might help. Start with the basics, such as getting organized, setting priorities and delegating tasks. Meditation also can ease anxiety.
Try to relax before going to bed. Take a warm bath, listen to quiet music, or do some gentle yoga to relax the mind and body. Try to avoid thinking, before going to bed
Limit daytime naps
Long daytime naps can interfere with nighttime sleep. If you choose to nap, limit yourself to up to 30 minutes and avoid doing so late in the day.
If you work nights, however, you might need to nap late in the day before work to help make up your sleep debt.
Do physical activity in your daily routine
Regular physical activity can promote better sleep. Avoid being active too close to bedtime, however. Spending time outside every day might be helpful, too.
Regular moderate exercise such as swimming or walking in the morning or anytime during the day definitely has a positive effect on the quality and duration of sleep. Besides, it helps relieve some tension built up over the day. You need to figure out the activity of your choice to get fit your way.
Maintain a healthy bedtime routine
A healthy bedtime routine comprises roughly fixed timings for going to bed every night and waking up the next day. Regular sleep times help program your body to sleep better. It is shown to improve the quality of your sleep and also reduce the amount of time it takes to fall asleep.
It works best to choose a time when you are likely to feel tired and tend to sleep easily.
Pay attention to what you eat and drink
Don’t go to bed hungry or stuffed. In particular, avoid heavy or large meals within a couple of hours of bedtime. Your discomfort might keep you up.
Nicotine, caffeine and alcohol deserve caution, too. The stimulating effects of nicotine and caffeine take hours to wear off and can wreak havoc on quality sleep. And even though alcohol might make you feel sleepy, it can disrupt sleep later in the night.
Cut down your caffeine intake
Caffeine is known to interfere in the process of falling asleep and also has a negative effect on the quality of sleep — it prevents deep sleep.
So, make sure you cut down your caffeine intake in tea, coffee, energy drinks, or colas, especially in the evening. Rather it works to have a glass of warm milk or a cup of herbal tea before going to bed.
Stay away from smoking
Nicotine is a stimulant that works against your sleep. Smokers have difficulty falling asleep and tend to wake up more frequently along with having disturbed sleep patterns.