Not having sufficient a common issue among adults throughout the world and this is very harmful because a decent night’s sleep is vital for a healthy life. A healthy adult requires a 7 to 9 hours of good sleep for a night to function at their best.
A good night’s sleep in very important to refresh, heal, and recharge the body to face the challenges and activities of the next day. Having a good sleep will have health benefits such as improved heart health, boosted metabolism, better memory, and enhanced concentration.
Let’s look at some tips which will make it easy to have a better night’s sleep which will increase the sleeping time and the quality of sleep:
- Having a Good Diet to Support Sleep
Caffeine is an enemy of the sleep therefore it is very important to make sure that the foods and drinks consumed after mid-afternoon have less caffeine in them to support the night sleep. Foods such as coffee, tea, chocolate, and soft drinks contain caffeine. Further making the dinner the lightest meal of the day and not sleeping just after having dinner is very important to have a better night’s sleep.
- Having a Consistent Sleep Schedule
Having a consistent sleep schedule with the same sleeping and waking time throughout the week is very important to train the mind to get a good night’s sleep. This will train the mind clock and allows you to have a better sleep which will relax the body and the mind.
- Use of Exercise to Support Sleep
Exercising for 20-30 minutes a day will support the sleeping pattern in a very positive way which will improve the quality of the sleep. It is important to time high intense exercises a few hours before going to sleep to provide enough time to relax and unwind. However, a leisurely walk will not cause a huge issue.
- Creating a Sleep Friendly Surrounding
Creating an environment which is very calm and quiet with minimal light and comfortable temperatures will help massively to fall asleep quickly for a longer time. Not having a computer or a TV in the bedroom is important to create an environment that is not distracting. These small changes to the bedroom will ensure a better good night’s sleep.
- Switching Off mobile phones
Phones are very distracting equipment used by all most all individuals in the present. Therefore it is very important to switch off the phone an hour before bedtime to get rid of your biggest distraction and allows you to have a good night’s sleep.
References:
https://www.healthline.com/health/natural-sleeping-remedies#have-a-sleep-routinehttps://www.ninds.nih.gov/Disorders/Patient-Caregiver-Education/Understanding-Sleep
