In the pursuit of a healthy lifestyle what many people ignore is healthy sleep habits. Sleep has a very important role in our health, both mental and physical. Lack of sleep is one of the major contributors to many serious physical diseases like high blood pressure, obesity, diabetes, heart diseases, etc.
A night of good sleep can solve a lot of these problems. But there are many of us who are simply unable to fall asleep or stay asleep. After all, we all don’t have the power to fall and stay asleep like when we were babies. Insomnia is one of the most common disorders in the world.
Insomnia is more common in women than in men and the total number of people that stay awake tossing and turning until morning is in millions.
ood pressure, obesity, diabetes, heart diseases, etc. A night of good sleep can solve a lot of these problems. But there are many of us who are simply unable to fall asleep or stay asleep.
After all, we all don’t have the power to fall and stay asleep like when we were babies. Insomnia is one of the most common disorders in the world. Insomnia is more common in women than in men and the total number of people that stay awake tossing and turning until morning is in millions.
Lack of rest can be caused by a ton of health and environmental reasons. Other disorders like anxiety, schizophrenia, depression, breathing problems or kidney diseases also might be the reason for lack of sleep. However, in general cases, sleep disorders like narcolepsy or insomnia are caused by unhealthy sleeping habits.
Staying up late at night, drinking too much caffeine or binge-watching one episode after another should be avoided if we want a good sleep at night. The diagnosis of most sleep disorders includes the following of healthy sleep habits.
The following habits can help us fall asleep better at night and avoid many diseases. So let’s learn what are healthy sleeping habits and how they can help you sleep better.
1. Regulating Your Sleep Schedule
Try to fall asleep and wake up around the same time of the day. Sleeping at 10 pm one day and staying up late until 3 am the next day can seriously mess up your body clock. Early to bed and early to rise would be the ideal sleeping habit. After following a healthy sleeping pattern for a few weeks, it becomes natural to the body and your body would start falling asleep much easier than before. That is why developing a healthy sleeping pattern is quite important.
2. Avoid the Use of Electronics Before Bed
The blue light from the screen of your smartphone can take away your nap at night while you binge the next episode of your favorite show. Try not to use any electronics before going to bed. Especially don’t watch and series or stimulating games that thrill you. It would stay in your mind even after you put the phone down. And definitely, don’t bring any with you to bed. Read a book if you can’t fall asleep and need something to do.
3. Follow Good Sleep Hygiene
Sleeping in a clean bed can radically improve your sleep. Keep your bedroom clean and try to fall asleep in clean clothes. Bad hygiene not only has a bad effect on sleep but can also lead to skin problems and allergies. You are, of course going to stay awake at night if you share your bed with many other small insects that keep biting you. The bad scent produced by your body due to sweating or because of unclean clothes does not provide any help either. So keep your night pajamas clean if you wanna sleep well.
4. Limit Alcohol and Caffeine Intake
It is a well-known fact that the consumption of caffeine is not good for a good sleep. Alcohol consumption should be limited for good sleep too. Never drink caffeinated drinks like tea or coffee before going to bed. You may drink some after waking up or during the day, but it would be unwise to consume more than two cups a day.
5. Avoid Nicotine Intake
Now if you need one more reason to convince yourself to quit smoking, then you might consider a sound and undisturbed rest at night as a reward for quitting smoking. People who smoke are much more likely to suffer from insomnia, sleep apnea and restlessness.
6. Sleep Less During Day
It might go without saying if you wanna sleep well at night, reduce the amount of sleep at day. Our body has a limit up to which it can sleep. If you fulfill your rest quota at day, it is only natural that you would find yourself counting stars at night. Try to keep your daytime naps short.
7. Keep a Lookout on Your Diet
Healthy eating and sleeping habits are crucial for good health, and these two are also interrelated. One of the reasons that could keep you up at night might be heartburns that are diet-induced.
Avoiding spicy food or fatty food especially before you go to bed can help you get rid of those heartburns. Eating a healthy diet consisting of fresh green fruits and vegetables, whole grains, protein-rich food like fish and meat or if you are vegan then chickpea, peanut or tofu can help you fall and stay asleep along with making you healthier.
Try to increase your Vitamin B intake as in secretes sleep cycle regulating hormones like Melatonin.
8. Do Some Exercise and Meditation
Exercises make you physically work and tires you up. Meditation calms your mind. A tired body and a calm mind might just be one of the combinations that you need for a good sleep. Exercise can also improve your physic. Meditation is good for your mental health in many ways other than healthy sleep.
9. Try to Regulate Your Bedroom Temperature for a Healthy Sleep
Colder temperature is much more ideal for a good sleep. After all, haven’t we all felt much sleepier when it is cold and we are wrapped around by a cozy comfy blanket? Try to lower your bedroom temperature to make it comfortable enough to fall asleep. The ideal temperature to fall asleep according to studies is 60 to 67-degree Fahrenheit.
10. Make Your Bedroom Comfortable Enough to Sleep a Healthy Sleep
Invest a little bit to make your bedroom comfy and cozy. Limit the amount of light while you go to bed, darker rooms are better for a good sleep. Try and get some soft and comfy pillows and a good mattress. Get a good nightlight if you are uncomfortable sleeping in total darkness. All in all make it so comfy that whenever you are in your bedroom, all you wanna do is doze off and run around in your dreamland.
11. Taking a Shower Before Bed is one of the best Healthy Sleep Habits
Taking a shower before bed can help you feel cleaner. It also helps to regulate the temperature of our body which could be just what you need for a nap. If you prefer you could also take a long relaxing bath. Lighting some essential candles can help improve your overall mood.
12. Eat a Light Meal Before Going to Bed
Don’t eat too much or food that is too spicy or fatty before going to bed. Try to avoid heavy meaty meals too, keep it light with fresh vegetables or grains. Our body needs time to digest heavy meals, so it would be too uncomfortable to fall asleep if our body did not have enough time to digest. Also eating just before going to bed may lead to unwanted weight gain.
These habits might seem simple, but they are extremely helpful when it comes to a good night of sleep. A key point to note here would be that healthy sleeping habits for newborns or healthy sleeping habits for babies are different from healthy sleep habits for adults. People belonging to different age groups need different amounts of sleep.
The habits mentioned above are specifically helpful for those who suffer from disorders like insomnia or narcolepsy, which don’t let them have a good enough sleep. In the case of most sleep disorders rather than medicines or therapy, growing healthy habits are the key to curing the disorder in a much more natural and effective way.
And the good news is you can grow these habits all by yourself. Self-help is the key to a good life as well as good sleep.