As kids, we were always berating nap time, trying to roll out more time for fun and less time for rest. But as an adult if you’ve gone to work on less than 4 hours of sleep, you know the importance of proper rest and how much we truly need to establish a healthy sleep routine for better physical and mental health.
Research has proven that more than 51% of adults find themselves sleep deprived and suffer from tiredness and feeling sleepy during the day. While the causes for these may vary from person to person, a few useful steps can help you get the rest you need.
Start with your bedroom
Your bedroom is your sanctuary, it’s the space you go to for rest and relaxation. So why not make it a sleep-inducing haven that’s designed for ultimate comfort? Many people overlook this particular fact but the difference it makes is massive.
Start by investing in a quality mattress that’s comfortable enough for you to relax on. Pick one that supports your spine and eliminates any aches or pains you may experience. Then, opt for bedding that’s soft to the touch and maintains the appropriate temperature during the night. Bedrooms should also have the least amount of distractions as possible, so keeping the noise to a minimum, avoiding excessive light exposure and keeping a comfortable temperature in the room can build a sleep-positive atmosphere.
Build a sleep schedule
By taking control of your sleep schedule, you’re taking control of what time you wake up and what time you go to bed, not to mention, the amount of hours you’re resting for. And while a sleep schedule may be hard to adapt to at first, you need to make sure that you’re consistently following the routine to help your body become accustomed to this healthy schedule. Avoid being lenient with naps during the day, the recommended time for a nap is after lunch for around 20 minutes.
Create a pre-bed routine
Having poor pre-bed habits can be a major reason why you’re regularly tossing and turning in bed. Habits that signal your mind and body for sleep can create a relaxing pre-bed routine. Firstly, start dimming the lights of your home at least 30 minute before bedtime. This helps the body produce melatonin, a hormone that promotes sleep. Secondly, let go of all devices as you make your way into your pre-bed routine. Again, disconnecting 30 minutes prior bedtime can reduce your exposure to the harmful blue light and promote better sleep. Eating an early meal
can also help the natural release of melatonin and also help your body digest the food better before bed. Try having your dinner at least 4 hours before bed to fall asleep faster.
Include physical activity during the day
Science has proven that exercising regularly can enhance all aspects of sleep and reduce sleep deprivation for those who suffer from insomnia. You not only fall asleep faster but you don’t wake up as much at night, your anxiety levels decrease and your total sleep time increases. But make sure that you’re working out for at least 30 minutes during the day and never before bed.
The bottom line is clear. Sleep is a major part of having better health and insufficient sleep can not only affect our wellbeing but also our daily routine, increasing risk of heart disease and diabetes. To align your health goals, we recommend you follow these tips above and be kinder to your body.