Resting is necessary for your physical and mental well-being. Although doctors recommend getting 7 to 8 hours of sleep every night, many people have problems falling asleep or getting an optimal night’s sleep. According to the American Academy of Sleep Medicine, your everyday habits during the daytime can either help or harm your chances of getting a good night’s sleep. Stress brought on by work, family issues, or health problems can also have an adverse impact on sleep.
Sleep specialists have identified important habits among those who have improved the quality of their sleep. We invite you to read on and incorporate them into your daily routines.
1. Establish a fixed bedtime
Set aside no more than 8 hours to sleep. The recommended amount of sleep for a healthy adult is at least 7 hours. Most people do not need more than 8 hours of sleep to get a good night’s rest.
Go to bed and get up at the same time every day, even during the weekends. Being consistent reinforces your body’s sleep cycle and helps establish a consistent rhythm. If you fail to fall asleep within 20 minutes after going to bed, get out of your bedroom and do something relaxing. Read or listen to soothing music. Return to bed when you start feeling tired. Repeat as needed but maintain your sleep and wake-up times.
2. Pay attention to what you eat and drink
Avoid going to bed hungry or on a very full stomach. In particular, avoid large meals a few hours before bedtime. An upset stomach can keep you up at night.
You should also control your nicotine, caffeine, and alcohol consumption. The stimulant effects of nicotine and caffeine take several hours to wear off and can interfere with your sleep. And while alcohol may make you drowsy at first, it can disrupt sleep later at night.
3. Create a restful environment
Keep your bedroom cool, dark, and quiet. Exposure to light during the night can make it more difficult to fall asleep. Avoid prolonged use of light-emitting screens right before bedtime. Consider using blackout blinds, earplugs, a fan, or any other item to help create an environment that will fit your needs. Do relaxing activities before going to bed, such as taking a bath set to a temperature you like or using relaxation techniques —these could help improve your sleep.
4. Limit daytime naps
Taking long naps during the day could affect your sleep at night. Limit your naps to no more than 1 hour and avoid sleeping in the late afternoon. However, if you work night shifts, you may need to take a late afternoon nap before you go to work to help offset your lack of sleep.
5. Incorporate physical activity into your daily routines
Regular physical activity can promote a better quality of sleep. However, avoid being active too close to your bedtime. Spending time outdoors every day can also be helpful. It is also advisable that you do your exercise outdoors to help with your sleeping cycle.
At Salus, we encourage you to incorporate these changes in your routine, so you can get the rest you need to lead a healthy, productive, and satisfying life.
