Healthy Sleep Tips – Do you want to be more productive, less irritable, and happier? The answer is sleep. It’s the best way to recharge your body and mind. You know that feeling of waking up on Monday morning dreading going into work because you didn’t get enough sleep? We all have felt this at some point in our lives – but it doesn’t need to be this way. By following these simple tips, you can start getting better sleep so that not only will you feel healthier, but also more energized for the next day ahead of you.
Sleep Cycle
The sleep cycle is simply an oscillation between the non-Rapid-eye-nea (NRE) sleep phase and the rapid-eye Movement (REV) sleep phase. It can be described as the human ultradian sleep cycle, sleep/dream cycle, REM-nighttime cycle, or sleep cycle. In humans, it usually takes 70 minutes to complete one cycle. Some people also experience a shorter time of sleep, i.e., a few minutes of NRE sleep, followed by several hours of REM sleep. This phenomenon is known as delayed sleep phase syndrome (DSLS).
In a normal sleep cycle, the sleep phase is set during a period of about 4 hours. The first sleep cycle starts at the lowest point in the biological clock and continues with a gradual increase in the duration of the stages. How to get more deep sleep is considered in the second stage of sleep. The third sleep cycle starts at the highest point in the biological clock and gradually decreases in duration. The fourth sleep cycle starts at the lowest point in the biological clock and increases in duration.
9 Healthy Sleep Tips
Avoid Caffeine: To avoid alcohol and caffeine at bedtime, follow these healthy sleep tips. First, do not drink anything before you go to sleep. Avoid drinking coffee and other beverages. Instead, have a cup of herbal tea or hot water and make your bedtime more pleasant.
Avoid Drinking Before Bed: avoid eating or drinking anything before bedtime. In the afternoon, after work, or when you feel hungry, have a small cup of green tea, herbal tea, or hot water. This will help you have a better night’s sleep. Third, have a consistent bedtime and don’t allow yourself to become easily tired. Following these healthy sleep tips will help you have quality sleep.
Go To Bed Atleast For Four Hours: It is suggested that people should go to bed at least for four hours. If you can fall asleep for three hours or less, then you may want to consider the “trouble-shaking” method of quitting caffeine two hours before bedtime. Research shows that this method will give you and your body the same amount of restorative sleep. Following these healthy sleep tips will allow you to fall asleep faster and for longer periods.
Follow Daily Sleep Schedule: Fourth, in order to have a good night’s sleep, it’s advisable that you follow a daily sleep schedule. You must set a routine for yourself such as going to bed and getting up at the same time every day. Avoid getting up too early or too late. Your body needs time to adjust to its new schedule. Following these healthy sleep tips will help you stick to your sleep schedule.
Avoid Alcohol At Night: Fifth, follow healthy sleep tips to avoid alcohol and caffeine at night. These substances can negatively affect your sleep. Alcohol can be very harmful to your health. Caffeine is also associated with poor sleep. You should avoid drinking alcohol or coffee at least one hour before bedtime. To avoid caffeine and alcohol, get regular bedtime routines. The hybrid sleep awake state happens due to alcohol.
Relaxing Bedtime Routine: Sixth, a relaxing bedtime routine can help separate your day from your night. A relaxing bedtime routine includes singing your favorite song, reading a favorite book, listening to your favorite radio show, watching a relaxing DVD, or simply sitting quietly and reading a book. A fifteen-minute walk in the morning can also help ease your anxiety. Regular activities like exercising or playing sports in the afternoon also help you sleep better at night.
Avoid Eating Late Night: Seventh, avoid eating a lot right before you go to bed. Eating three to four hours before bedtime makes it difficult for your body to digest and relax. Digesting food is an important part of our digestive process. If your digestive system is struggling to break down food, then you may not be able to sleep better at night. It can also negatively affect your sleep because it can make you feel uncomfortable, as well as make it difficult for your body to produce the chemicals that are necessary for a good night’s sleep. Eating a small snack prior to going to bed may be all you need to feel relaxed and ready for a good night’s sleep.
Get Plenty Of Rest: Lastly, get plenty of rest. If you are having trouble sleeping or if you are experiencing any sleep disorders, don’t ignore them. Don’t wait until you have developed a more serious problem before you do something about it. The more you ignore sleep disorders, the worse they will become. Start today by following these Healthy Sleep Tips, and you can enjoy a good night’s sleep tomorrow.
Good Mattress: Remember to get a good quality mattress. A lot of people who are experiencing difficulty falling asleep are choosing to sleep on a hard surface. While this does help provide firmness and consistency, it is also bad for you long-term. Your body will not be given the opportunity to repair itself properly and get back into a natural rhythm if you choose to sleep on something very hard and uncomfortable, so instead, try to invest in a good quality mattress and pillow that provide good support for your back and neck and are very comfortable.
Conclusion
The benefits of healthy sleep are wide-ranging. Improved mood, increased productivity, decreased risk for chronic disease, and more. When you’re ready to get started with your personal sleep plan, contact us at the number below or click here! We’ll be happy to walk you through our comprehensive programs that will help you get a better night’s rest starting tonight.