Sleeping on time and with a routine is important in order to stay healthy and fit. Individuals who do not have a proper sleeping cycle often struggle with mental health issues. They are not able to focus on their tasks and at times end up making blunders. Sleep right and tight to stay healthy. In order to learn a few things about sleeping, visit https://puffy.com/blogs/wellness/sleep-calculator-want-to-know-the-best-time-to-sleep-wake-up.
Tips to Follow in Order to Sleep Healthy
Following are a few tips you can add to your sleeping schedule to stay healthy:
- Have a proper sleep schedule
- Manage your daytime naps
- Focus on your food
- Exercise regularly
- Learn to manage your worries
- Have a peaceful sleeping environment
Have a Proper Sleep Schedule?
According to health experts, we humans need to sleep for a maximum of eight hours. Do you know that the suggested sleeping time is at least seven hours for a healthy person? In order to meet the eight hours of sleep you must have a good sleep schedule. Unfortunately, most individuals are unable to meet the eight hours of sleep due to a hectic daily routine. The good thing is that if you have slept for only seven hours then it is also considered a good sleep.
But there are ways for an individual to meet the eight hours of sleeping time. Below are the tips:
- First on the list is to try sleeping and waking up at a similar time every day. Try and make a schedule so that you only sleep an hour extra on the weekends. If you stay consistent, your sleep cycle will be strengthened; hence you stay healthy.
- Another tip is to follow this certain rule and that is you must fall asleep within 20 minutes when you get into your bed. However, if that’s not the case, get out of your bed and start doing something that might make you sleepy and tired. Repeat this process until you become a pro at sleeping within 20 minutes.
- Manage Your Daytime Naps
Managing your daytime naps can be challenging for busy individuals. Long naps during the day can impair sleep at night. But with this tip you might be able to manage your daytime naps and be able to reach the eight hours of sleeping time. One good tip is when you choose to nap, keep to 30 minutes and prevent doing that late in the day. However, if you are a night shift worker, it is important that you nap later in the day so that you stay alert and active during your work.
- Focus on Your Food
When you want to sleep eight hours there are certain things you need to remember and avoid doing in order to reach the goal of your sleeping time.
- Prevent going to bed with a full stomach, and also don’t sleep hungry this can cause harm while you are sleeping. This can make you also awake and not able to sleep well.
- Resist large or heavy foods a few hours before bed, in general. This could cause discomfort for you, and you might stay up throughout the night.
- You should avoid the consumption of alcohol, caffeine, and nicotine. As we know that nicotine and caffeine are energizing and will make you stay up late, causing problems in the quality of your sleep. While some individuals say alcohol makes them sleepy, it will certainly cause problems for you later in the night.
- In order to have a good sleeping time you need to eat veggies and fruits as it is a good way of staying healthy. They won’t cause any problem if consumed a few hours before bedtime. They are light, and you won’t feel hungry during the night. These types of foods are easily digested into the human digestive system.
- Another thing that you need to do to have a better sleep at night is to have an exercise a bit before going to bed.
- Exercise Regularly
Every individual wants to be healthy and be away from getting sick. Of course, if you don’t have good sleep at night this can make a person’s life unhealthy. On the other hand, exercise has to be one of the best things you can do to stay healthy and fit. Several research studies have shown that exercising will help you get a good night’s sleep.
You can try a lot of exercise that will make you healthy and at the same time it gives fun and enjoyment while doing it. You can do outdoor exercise so as to make your body maintain a good sleep-wake cycle. This way, your body will know when it needs to stay alert and when to shut down.
Also, if you exercise it helps you deal with anxiety and stress, the two biggest enemies of sleep. It is said that when you are exercising, some feel-good hormones are released into your body that will fight these enemies.
- Learn to manage your worries
Worrying makes people stressed and as a result will make a person unhealthy. That is why it is very important to resolve your worries before you get into your bed. Don’t keep anything hanging on your head; write down what worries you and then resolve it in the morning with a fresh mind. It is also good if you have a person whom you trust the most and you can share the problems or worries that you have. This can lessen the feeling of worrying. As we all know, “no man is an island”.
If you are fortunate enough to manage your stress, it surely will be a great help. A few things you can do to maintain worries is setting your priorities, staying organized, and keeping a planner of your task for the day.
Another thing that you can do to manage your worries is by meditating for some time during the day. This will also help you cope with your anxiety that might be causing sleep issues.
- Have a Peaceful Sleeping Environment
One of the best things to consider in order to get a better sleep at night is having a room you sleep in that has an ambiance of calm and peacefulness. Hence have a dark, cold, and quiet room for sleeping fast and peacefully. Slight exposure to light can pose a challenge for you when you sleep. It is recommended to stop the use of light-emitting devices right before bedtime.
To create a peaceful environment, you can use earplugs, some darkening shades, and/or a fan. You can also do other relaxing activities before bed, such as having a warm bath or maybe drinking a cup of warm milk.
Problems Caused by Sleep Deprivation
Everyone can be fatigued, short-tempered, and unfocused, often following a poor night’s sleep. An occasionally sleepless night leaves you feeling tired and grumpy the next day, but it will not damage your health.
The mental effects become much more severe after several restless nights. Your mind fogs and makes it hard to focus and decide. You will begin to feel down and nap throughout the day. Furthermore, the threat of damage and accidents is increasing at residence, at the workplace, and on the road.
In short, a constant lack of sleep or poor quality of sleep are the reasons for deprivation of sleep. Frequent sleep of fewer than 7 hours can ultimately lead to several health effects for the whole body. A fundamental sleep disorder can be triggered.
Your body requires sleep, just like oxygen and nourishment are needed to work in its best possible way. Your body repairs and regains its healthy balance during sleep. Your brain builds new thinking links and enables you to maintain your consciousness.
The primary information road of your body is your central nervous system. Sleep is essential to make it work, but persistent sleeplessness can interrupt how your body actually transmits data and processes it.
Lack of sleep also impacts your mind and psychological condition adversely. You could feel anxious or even more susceptible to frequent changes in your mood. The systems of making decisions and creativity may also be corrupted.
You may start hallucinating if poor sleep goes on for too long — noticing or imagining voices that are not actually there. Failure to sleep may also lead to madness in individuals with bipolar mood disorder.