A good sleep can help you stay active throughout the day. Research shows that poor sleep has immediate negative effects on your hormones, exercise performance, and brain function. For both children and adults, it can cause unwanted weight gain and increase disease risk.
Wheras a good sleep can help you eat less, exercise better and live healthier! Optimize your health with an uninterrupted sleep and some quick guidelines to improve the sleep quality or a better sleep : –
1. Make a schedule
Make a schedule and stick to it! Your body has a biological clock which wakes you up without an alarm and controls the nature’s call for the entire 8-hour duration of sleep. An average adult needs minimum 6 hours and not more than 8 hours sleep every night. Keep a sleeping and waking up time, go to bed when you’re tired, wake up when you feel fresh, repeat!
2. Stop eating 2 hours prior to bed
Consuming heavy meals right before you lie down on the bed can be the reason of waking up at odd hours. Your discomfort in the belly can keep you up even for the entire night. Avoid caffeine and alcohol at night or keep a safe time gap of 2 hours.
3. Create the sleeping environment
Sometimes the soothing room temperature and a cozy bed tempt us to take a nap! Create an environment to sleep, switch off the lights, cut your screen time in bed, keep the room cool and do what suits your needs. Get a peaceful sleep to wake up fresh.
4. Avoid day time naps
Avoid naps during the day, limit the naps to maximum 30 minutes every day. Long naps can disturb your sleep at night. A power nap can be a good idea if you are too tired but, extending the same to an hour-long sleep could make you struggle at night.
5. Stay physically active
Regular physical activities can keep you going healthy and get you a good sleep at night. Spend some time outside your home and avoid vigorous activities before bed.
Nearly most of us have occasionally experienced sleepless nights but, if you have persisting issues with sleep, consult a medical practitioner immediately.