How To Get Seven Hours Of Sleep Each Night and Boost Your Activity Levels During the Day
You may not have control over the circumstances that disrupt your sleep. However, you can develop sleep-promoting behaviours. Start with these basic tips.
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It is getting increasingly difficult to manage a job and a personal life in the modern era. While working hard and keeping busy are not always bad things, it can be difficult to identify the warning signs of overworking.
Lack of sleep is a frequent problem, and it can be an indication of overwork. Sleep benefits both physical and mental well-being. A 2017 study found links between sleep and a number of brain functions, like better memory and performance, more emotional and social intelligence, and prevents depression.
Here are a few helpful tips to get enough sleep
1. Go to sleep at the same time each night.
Even on the weekends, it is important to maintain a consistent sleep schedule by going to bed and waking up at the same time everyday.
2. Do not take naps.
Most people’s evening sleep quality is unaffected by short naps. However, if you suffer from insomnia or poor sleep quality at night, napping may exacerbate your condition. Long or frequent naps may distrupt nocturnal sleep.
However, if you are too tired, do aim for a 10-30 minute nap only. Just to freshen up.
But, make sure that you take your quick short nap before 3PM.
3. Avoid nicotine completely.
Do you want to know what keeps you awake when you should be sleeping? It’s possible that it’s not caffeine after all. According to research, smoking interferes with sleep.
4. Take note of what you eat and drink.
Never go to bed hungry or too full. Avoid eating anything heavy 3-4 hours before you sleep. Give your body time to digest so it does not disturb your sleep.
5. Make physical activity a part of your everyday routine.
According to Mayo Clinic, if you exercise daily or you spend a lot of time outside it will make you sleep better during the night.
This is because, it raises adenosine levels. Adenosine is a central nervous system neurotransmitter involved in regulating the sleep-wake cycle. It makes you tired and lowers your body temperature.
6. Try and make your surroundings relaxing.
Make your bedroom environment cool, dark, and peaceful. Exposing yourself to some light may interrupt your sleep. But if you are scared of the dark, use dim lights as night lights. Red lights disturb circadian rhythm and reduce melatonin.
Taking baths or doing relaxing activities before bed may improve sleep.
However, if you have any doubts, please call your doctor.
Almost everyone occasionally experiences sleeplessness. But, if you frequently have difficulty sleeping, consult your doctor. Identifying and addressing any underlying problems can improve your sleep quality.
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