Sleep makes you feel better, but its importance goes way beyond just boosting your mood or banishing under-eye circles. Adequate sleep is a key part of a healthy lifestyle and can benefit your heart, weight, mind, and more. Poor sleep is a major cause of lost productivity and accidents in the workplace, road and at home. Sleep rejuvenates all the cells in your body, gives brain cells a chance to repair themselves, helps wash away toxins that build up during the day, and activates neuronal connections that might otherwise deteriorate due to inactivity.
Anyone should adopt the following important sleep habits to improve your sleep and eventually your health
Maintain a regular sleep schedule
Go to bed at the same time each night and wake up (regardless of how much sleep you got the night before) at the same time each day, including on weekends. If it’s difficult to maintain regular sleeping habits try on of the free sleeping apps on your smartphone it can help.
Your bedroom should be comfortable
Control the temperature so that your room isn’t too hot or too cold. Also, keep your room as dark as possible while sleeping.
Don’t take naps (If you have trouble sleeping at night)!
This is one of the biggest mistakes you can make if you have trouble sleeping. Daytime naps will make the nighttime sleep cycle disruption worse.
Technology-free bedroom
Take computers, video games, the TV and cell phones out of your bedroom and turn them off an hour or two before bedtime to allow time to “unwind.” Plus, they emit a type of light that stimulates the brain.
Avoid a full stomach
Don’t eat for at least two to three hours before going to bed.
Regular exercise
This is very beneficial for insomnia. However, don’t do it within four hours of the time you go to sleep as vigorous exercise late in the evening may energize you and keep you awake.
Watch out for stimulants
Don’t drink any caffeinated beverages and avoid chocolate, nicotine, and alcohol in the late afternoon or evening. Although alcohol can initially make you feel sleepy, it actually interrupts sleep.
Move the clock so you can’t see it
If you wake up in the middle of the night, refrain from looking at the clock. Checking the time can make you feel anxious, which will only make it harder to go back to sleep.
Use the bed only for sleep or sexual activity
Sexual activity releases many natural hormones, releases muscle tension, and boasts a sense of well-being.
Don’t toss and turn
If you are unable to fall asleep or return to sleep easily, get up and go to another room to do something relaxing until you feel more tired.