Having enough rest and sleep is known to have enormous health benefits in one’s life. This could appear rhetoric until you realize the detrimental effects that come with it. While it might seem impossible controlling your sleep, research has shown that one has a lot to do with the quality of their sleep.
Various habits and practices have been considered as the factors of ‘sleep hygiene’ by many researchers. These are basic Dos and Don’ts that could help one in achieving maximum sleep and rest. The habits have been considered effective even for those with jet lag, insomnia and working in shift. It might sound ‘out of this world, ’ but sleep hygiene is the best way to ensure quality sleep, regardless of the age.
Tips to consider in achieving quality sleep
Create and follow a sleep schedule
As an adult, set aside approximately 8 hours for your sleep. Various studies have indicated that healthy adults need around 7 hours of sleep. You need to make a routine of going to bed and waking up at the same time. It is important that this schedule is kept with minimal differences. For better results, the variation should not be more than 1 hour.
Watch on your eating and drinking habits
Many might be wondering how this affects the quality of sleep they have. Avoid going to bed either too full or too hungry. Large meals just before bedtime could cause discomforts. Nicotine, alcohol, and caffeine are an alarm too. They have stimulating effects that could take the time to cool off. This will, obviously, disrupt your sleep.
Make your bedroom a sleeping environment
Like any other effective idea, it is important that you create an ideal environment for quality sleep in your room. Minimize exposure to light moments before bedtime. Using earplugs, darkening shades and other friendly devices help to induce a restful sleep. Taking up some relaxation activity like taking a shower is also a good way to achieve better and more restful sleep.
Have a reliable workout routine
In case you have some exercises, ensure that you do them in good time. Avoid causing distress to your body before going to bed. It is advisable that you exercise early. Cortisol, the body stress hormone, is stimulated during exercise. This keeps your brain on alert for long. If you are trying to fall asleep, this could be a challenge.