We all know how important it is to take care of our health. We try to stick to a specific diet. We avoid unhealthy experiences. We even exercise and take a whole bunch of supplements to boost our immune system.
Yet, there seems to be a large part of living healthy that we neglect. You spend a third of your life asleep. So, it goes without saying that your sleep habits significantly impact your general health and happiness.
If you can manage to improve the quality of your sleep, you’ll also improve your overall health. Let’s look at some easy tips to sleep better and live happier.
Your Sleep Schedule Is Essential
Stick to your sleep schedule. Having a reliable sleep routine is probably the most important tip we can give you. That’s why it’s at the top of our list.
Adults require seven to nine hours of sleep every night. Older folks above the age of 65 only require seven to eight hours of sleep. The best way to get into a regular sleep routine is to try and go to bed at the same time every night.
What are the benefits of having a good sleep routine? You end up supporting your body’s natural sleep/wake cycle. This cycle is known as the circadian rhythm, and it is essential for getting plenty of quality sleep. A lack of sleep will leave you feeling drained, moody and weakens your immune system.
Do You Have a Pre-Bed Routine?
Since we are on the topic of routines, our second tip is just as important as our first. It would be best if you had a pre-bed routine. This pre-bed routine will let your body and mind know that it’s time to slow things down.
Some of the activities you could include in a pre-bed routine are taking a warm, relaxing bath or shower. Not only do you end up feeling cleaner, but the warm water will soothe your muscles and help your body to relax.
Pick up and read a book, or simply lie on your bed and listen to some soothing music. These activities have been proven to lower stress levels.
This pre-bed routine not only prepares you for sleep, but it soothes your soul, gently wiping away the day’s stresses and worries. It’s well worth investing in.
Create Your Sleep Zone
Sadly, all of the above tips that we’ve been sharing are pretty meaningless if you don’t have a proper sleep zone. The perfect sleep zone helps your body to relax and fall asleep faster.
To create your sleep zone, start by removing all of the electronic devices in your bedroom. There’s no need to browse your social media pages or read emails before you go to bed.
Minimize the number of lights in your room, and invest in a firm but comfortable bed. According to Health, there are several things to consider when choosing the ideal mattress, such as your sleeping position, mattress type and firmness level. Take some time to research and find a perfect fit for yourself – it will be well worth it.
Is Your Mind Too Busy to Fall Asleep?
It happens to all of us. The NHS reports that 1 in 3 of us suffers from poor sleep. So, you aren’t alone when this happens to you. Luckily, there are several things that you could do to try and quieten down your mind.
Practice meditation or yoga before you go to bed. Even the ancient art of Tai Chi has been proven to relax and calm you down. There’s also the age-tested counting backward if you find that sleep is eluding you.
Remember, alcohol and caffeine can keep you up, so try to avoid them at least two hours before going to bed. It would help if you also avoided strenuous workouts and cold showers before going to bed. These activities release adrenaline which will keep you awake for much longer.
What Are the Benefits of Having a Healthy Sleep?
We’ve been sharing many tips on getting better, healthier sleep, but we haven’t spoken about the benefits of regular sleep. Getting a good night’s rest will help you to:
- Improve your productivity the following day.
- Strengthen your immune system.
- Allows you to handle stress better.
- Removes wrinkles.
- Help you to fight the winter blues.
- Increases your tolerance to pain.
Investing in sound sleep is investing in good health.
You Still Can’t Sleep?
So, you’ve tried everything that we’ve listed here. Your bedroom is nice and tidy. You implemented a proper sleep routine, and yet, you find that you still can’t sleep. If this describes you, it may be best to speak to a health professional or your doctor.
They can sit down with you and determine whether it is an underlying health condition that’s the issue or if it is a sleep disorder. Your doctor will work with you to find the perfect solution to improve your sleep and health.
Getting healthy amounts of sleep is a requirement for maintaining a well-balanced, happy lifestyle. Don’t skimp on improving this part of your life. You’ll thank us for it.
Rebecca Alston is a mother, full-time wife, and a foodie! She enjoys writing, playing with her girls, and making healthy snacks! Mamas Like Me, her personal blog, is made with love.