“10 Essential Sleep Practices for the Health-Conscious”
Sleep is crucial to our daily lives, yet many of us neglect it. Adopting healthy bedtime habits can help you sleep better and improve your life overall.
Everyone has advice on how a good night’s sleep benefits your health, but they often don’t explain why or how to achieve it, especially for busy professionals. Achieving healthy sleep patterns boils down to forming good habits and sticking to a nightly routine.
There’s no magical formula that works instantly for everyone. We all have different needs to feel relaxed and rested. However, there are some general dos and don’ts to help you create a perfect nightly routine.
Late-night snacking is common, but you don’t have to cut it out. Just choose your snacks wisely. Avoid salty and fatty foods like potato chips and opt for healthier options like fruit. For instance, eating kiwi about an hour before bed can help you fall asleep faster and sleep longer.
Your pillow might be affecting your sleep quality. Its main function is to keep your head and neck aligned. If you’ve chosen the wrong pillow for your body type, you might be missing out on quality sleep and waking up stiff. Find the right pillow for you; Consumer Reports offers a great guide on this.
Stretching or doing yoga before bed can help you unwind and prepare your body for sleep. It increases flexibility, reduces injury and cramping, and signals your body to get ready for rest.
Avoid caffeine and alcohol before bed. Studies show you should stop consuming caffeine six hours before bedtime, and alcohol can disrupt your sleep and worsen insomnia. Stick to a routine and cut off caffeine and alcohol a few hours before bed. Instead, try calming, caffeine-free teas like rooibos, which can help fight insomnia and offer other health benefits.
Avoid watching TV or using mobile devices 30 minutes before bed. These activities can disrupt your hormones and keep you awake. Instead, read a relaxing book to calm your mind without affecting your sleep pattern. This is also a great habit to teach your children.
If you like background noise to fall asleep, try sleep meditation instead of TV. Guided breathing exercises can help you fall into a deeper, more restful sleep. There are many free options available on YouTube.
Even a short walk during the day or after dinner can improve your sleep quality. A 2013 Sleep Foundation study found that three-quarters of exercisers reported good sleep quality. If you can’t fit in a full workout, aim for 10-15 minutes of cardio after lunch or dinner.
Journaling can help you unwind by reviewing the day’s events. Focus on what you’re grateful for rather than the negatives. An attitude of gratitude can improve mental health, reduce stress, and help you sleep better.
Keep work and mobile devices out of the bedroom. Your bedroom should be reserved for sleep and sex only. This helps your body recognize when it’s time to relax and sleep.
Take your sleep seriously by implementing these healthy bedtime habits. Start incorporating them into your routine to get better sleep and improve your overall health.