Sleep is when the brain and body undergo growth and repair. It’s an essential part of a healthy and good lifestyle. However, busy schedules, long duty hours, family responsibilities and busy social lives have deprived many people of proper sleep. According to drugstore reviews, most adults prioritize work and other obligations first despite understanding the importance of sleep.
What is Good Night’s Sleep?
A good night’s sleep leaves you feeling alert, refreshed, and ready to begin the day. According to scientists, sleeping 7 to 8 hours is necessary to keep ourselves healthy and fresh. If you wake up from a deep sleep, you may need a few minutes to wake up properly. People with healthy sleep patterns easily fall asleep and experience minimal nighttime awakenings. Sleep quality is not determined by the number of hours you spend in bed. The natural rhythm of sleep stages is also disrupted by fragmented sleep. Some people get exactly 8 hours of sleep every night and still feel tired and sleepy due to restless sleep.
How to Get Better Night’s Sleep?
Good and proper sleep directly affects your physical and mental health. The deprivation of sleep has a serious negative impact on your daytime energy, emotional balance, productivity, and even your weight.
Unhealthy lifestyle choices and daytime habits can leave you turning and tossing at night and negatively affects your brain, mood, heart health, immune system, vitality, weight and creativity. The drugstore reviews have found that most people found it impossible to get a good night’s sleep when you’re wide awake at 2 a.m. But you have much more control over sleep quality than you know. The cure for sleep difficulties can be found in your daily routine.
Secrets of Good Sleep
You can enjoy better sleep at night, boost your health, and improve how you feel during the day by following the given below secrets of a good night’s sleep:
- Increase Bright Light Exposure during the Day
There is natural time-keeping clock in our body known as the circadian rhythm. It affects your body, brain, hormones, and helps you stay awake and tells the body when it’s time to sleep. Natural sunlight during the day keeps the circadian rhythm healthy. This increases the nighttime sleep quality and duration. A study by drugstore reviews shows that 2 hours of bright light exposure increases sleep efficiency by 80%.
- Avoid Caffeine Late in the Day
Caffeine has many benefits and is consumed by a large population worldwide. It enhances energy, focus and sports performance. However, when consumed late in the day, caffeine stimulates the nervous system and stops the body from naturally relaxing at night. It would be best to avoid coffee at least 5 hours before bed.
- Stick to your Schedule
Waking up and going to bed simultaneously every day is the best way to get rid of insomnia. A short nap in the afternoon may be beneficial if you suffer from sleep deprivation. If you remain with your sleep and waking times, you can surely enjoy quality sleep.
- Exercise during the Day
People who exercise regularly sleep better at night and feel less sleepy during the day. Regular exercise increases the amount of time you spend in restorative, deep stages of sleep. Light exercise, such as walking for 15-20 minutes daily, improves sleep quality. Studies have shown that exercise elevates body temperature, speeds up metabolism, and stimulates hormones.
- Eat healthy diet
Daytime eating habits play a vital role in your night’s sleep. The overall eating pattern can make the biggest difference to your sleep quality. People are advised to eat a diet rich in vegetables, fruit and healthy fats. You must cut back on sugary foods and refined carbohydrates. Try to eat dinner earlier in the evening and avoid heavy foods within two hours of bed. Smoking and alcohol must be avoided before bed to enjoy deep sleep.
- Create the Right Bedroom Environment
A cool, dark and quiet bedroom should help you sleep peacefully. A bedroom that is too hot or cold can interfere with sleep quality. Your mattress and bed covers should be comfortable to give you the best sleep. Keep your bedroom only for sleep and avoid watching TV or playing games in the bedroom.
- Relax and Clear your Head
The residual worry, stress and anger from the day can make it very difficult to sleep well. The more overstimulated your mind is during the day, the harder it will be for you to get proper sleep. You must try yoga, meditation and other relaxation techniques if the stress keeps you awake at night. According to drugstore reviews, deep breathing exercise is beneficial to relieve stress and get quality sleep.
- Limit Technology
The blue lights have an arousing effect, so the expert advises avoiding using the phone about an hour before bed. It is best to turn off the notification of mobile phones during the night to avoid unwanted disturbances during sleep time.
Sleep is compulsory and essential for the health of the mind and body. We must give more importance to sleep to keep ourselves fresh and active. A proper 8 hours of sleep is necessary for the growth and repair of the body.