Posted August 21, 2020 in Blogs
2 minute read
Here is what you should and shouldn’t do to sleep better
Remember when you wore sleeplessness as a badge of pride because who needed sleep anyway? Well, we all do. Research shows that a good night’s sleep is just as crucial for a healthy lifestyle as eating the right diet and exercising regularly. Most adults need seven to nine hours of sleep per night for their body and brain to function properly. Yet, according to Centers for Disease Control and Prevention, one out of every third American doesn’t get enough sleep, likely because of work stress, family responsibilities and daily house chores.
While you might not be able to alter these factors, you can adopt habits that encourage better sleep. Start with these five simple yet effective steps.
- MAKE THE ROOM DARK AND WEAR BLUE LIGHT-BLOCKING GLASSES
good night’s sleepthan looking at your phone in bed. You expose yourself to blue light, which tells your brain that it’s daytime and to stop producing melatonin, the sleep hormone. Consider wearing blue light glasses two hours before bedtime, which will help reduce the amount of blue light from reaching your eyes. If you live in a city with high levels of light pollution, invest in blackout curtains for your bedroom.
- KEEP THE ROOM COOL
- EXPOSE YOURSELF TO SUNLIGHT WHEN YOU WAKE UP AND WORK OUT
circadian rhythmfor future sleep and improves your mood.
- STICK TO A REGULAR BEDTIME ROUTINE
- RELAX YOUR MIND AND BODY
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good night’s rest, there are a few sleep stoppers that you must eliminate from your bedtime schedule.
- NO FOOD AND ALCOHOL THREE HOURS BEFORE BED
ou should avoid eating carbohydrates(think white bread, pasta, white rice) before bed. Alcohol is a short-acting sedative, so while you may crash after a few drinks, you wake when it dissipates after a few hours.
- NO CAFFEINE AFTER 2:00PM
- NO EXERCISE FOUR HOURS BEFORE BED
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