Sleep Health Tips For Adults
As adults, we often get less time for resting and sleeping. Factors such as work and family responsibilities put us into a state of sleep deprivation. But taking care of our health must always be our priority. In the long run, unhealthy sleeping habits can significantly affect our general emotional well-being and physical health. That’s why it’s a must to start improving your life by improving your sleep patterns or habits.
Adults need to get 7-9 hours of sleep to function correctly with a healthy mind and body. But at times, because of problems we encounter in our daily lives, our sleeping pattern gets worsened. To counter this, below are tips you need to keep in mind to maintain a healthy sleeping habit.
Tips To Improve Your Sleep
Tip 1: Maintain your natural sleep-wake cycle
Circadian rhythm is an internal process our body has to maintain the natural sleep-wake cycle every day. Having a regular sleep-wake schedule is one of the most important strategies to have better sleep. When this cycle is constantly changing, your body will remain fatigued despite still sleeping 7-9 hours a day. To maintain your body’s natural sleep-wake process, you must take note of the following:
- Get in and out of bed at about the same time every day.
- Choose a time when you are generally tired and go to bed
- Avoid sleeping in, even on weekends
- Daytime nap is an excellent alternative to compensate for the lack of sleep but only limit to 15 to 20 minutes
- Fight after-dinner drowsiness to be still able to sleep on schedule
Tip 2: Control your exposure to light
Light exposure can alter our body’s production of melatonin hormones that can affect our circadian rhythm. Controlling our light exposure can help the brain secrete melatonin at healthy intervals that can help us sleep on a regular schedule.
During the day, it is healthy to expose yourself to natural light as much as possible. On the other hand, avoid exposure to screen light for an extended time for the night. Particularly 1-2 hours before bedtime. Blue light emitted by your device screen can alter your melatonin levels. Thus making you more active at night and makes sleeping a much more arduous task.
Tip 3: Exercise during the day
Exercising is always a good habit to have. Individuals who exercise regularly get better sleeping at night. Exercise can also counter insomnia and sleep apnea, which gives your body more time in the deep, restorative stages of sleep. Walking for just about ten minutes a day can improve your sleep quality if it becomes a habit. Doing yoga or gentle stretching at least 2-3 hours before sleep can help promote drowsiness and relaxing sleep at night.
Tip 4: Control what you eat and drink
Our eating habits can also affect our sleeping schedule, especially in the hours before bedtime. Caffeine and nicotine intake can disrupt your sleeping schedule, so regulate how much you take during the day to get better sleep at night. Avoid big meals two hours before bedtime. Eating heavy meals before you sleep may cause stomach trouble and heartburn. On the other hand, sugary foods and refined carbohydrates can trigger wakefulness at night, depriving you of relaxing sleep.
Tip 5: Relax your mind and remove the thoughts
Recurring thoughts and anxiety are often the cause of sleep deprivation, especially for those with mental health issues. Thus, it is important to practice relaxation techniques, such as taking warm baths or listening to soothing music to clear the thoughts off our heads. Meditation is a very effective way to clear your mind from stress, worry, and anger. The more you try and meditate, especially before bedtime, the more your body gets relaxed. Waking up with a clear mind can help you face the challenges of the day with much vigor and positivity.
Changing your habits is not always too late to do. And it’s also not an easy task to accomplish. So to get better sleep, start following these tips and see the changes it will bring to your sleep schedule and, most importantly, its impact on your daily life.