The studies suggest that an adult person needs 8-hours of sleep a day to remain healthy and productive. Still, in the times we are living in it is hard to keep a healthy sleeping routine. And boy the consequences of not keeping one can be numerous.
Not getting enough sleep has been proven to cause numerous medical conditions, and disrupt your daily routine. From possible heart problems, like increased blood pressure and heart rate, to inflammation, loss of focus, and even increased risks of diabetes 2, as well as brain conditions like Alzheimer’s and Parkinson’s disease. Thus, the importance of sleeping is clear, and so is the fact that you should do everything in your power to get enough. Let’s take a look at the ways you can improve your healthy routine – from daily activities to dietary changes.
How To Improve Your Sleeping Routine
1. First and foremost, it is crucial to keep the same sleeping cycle. Now, this might seem hard for some but if you decide to go to sleep at 11 PM and wake up at 7 AM you have to do it every single day. No matter if you had a night of drinking before you still should wake at the same time, as well as if you simply feel fresh enough not to lie at 11 PM. By keeping a constant sleeping cycle your body will adapt, and it will be much easier falling asleep and waking up on time.
- In correlation with the one mentioned above, it is really important to limit naps. It is okay to take a 30-minute break in the afternoon, but if this turns into your daily routine and you sleep during the day for an hour or more, of course, you will have problems sleeping during the night. So take a nap only when it is necessary.
- Exercise is the key to developing a healthy sleep routine. It makes you feel more satisfied and calm and also stimulates the production of hormones that aid sleep (oxytocin, endorphins, melatonin). Just be sure to exercise at least 2 hours before bed.
- Also, it is important to create a sleeping atmosphere. Saying this you shouldn’t use any type of electronic device once you lie down, or even study. Turn off the light and create a silent atmosphere that will allow for a healthy sleep cycle. Remember, the bedroom is for sleeping and s#x – end of the story.
- Try not to eat or drink before going to bed. Eating just before bed can cause heartburn while drinking especially diuretics like coffee or tea will make you go to the toilet more than a few times. Also be sure to limit alcohol or caffeine before sleep as well as have a stimulating effect.
- Along with this, it is really important to make your daily routine as stress-free as possible. Stress affects you in numerous ways, and one of those is insomnia. So finishing all the worries before bed and staying positive will likely improve your sleeping hours. Remember you gain nothing from overthinking and worrying while sleeping will allow you to cope with the next day in a successful way.
- If you are a talking type, you can even pay a visit to cognitive therapy. Here you will have an opportunity to talk through your sleeping problems and meet people who are experiencing the same. Saying this, you will detect where your problem comes from and thus be able to solve it.
- Last, but not least you can take some sleep-inducing supplements. And in our opinion, sleep gummies are an excellent choice. These gummies that come in the flavor of strawberry contain melatonin which promotes healthy sleep and has anti-inflammatory traits as well. Of course, you should take this as a part of your balanced and healthy diet. Be sure to check the offer at yuminutrition.com with a pack of 60 gummies being just $13!
Sleeping problems are pretty common and something that should be addressed before it gets out of hand. Maintaining a healthy sleep routine will allow an easy and successful daily routine, and believe us you will be feeling more satisfied and healthier in general!