Six Sleeping Habits to Get the Most out of your Bedtime
It is widely known that human beings are creatures of habit. All of us, in some way or another, have a set of behaviors that we repeat on a daily basis until it becomes an automatic action that we do unconsciously and instinctively. But an important question that arises itself is, do our daily habits really help us to get the utmost of sleep that we need? In fact, sleep is one of the most essential factors that we need in order to survive naturally; It aids our bodies and brains to function efficiently and properly. Given the importance of sleeping, people are required to develop their sleeping habits to enjoy the amazing experience of good quality sleep and live healthier lives.
In this article, we are going to discover six sleeping habits that will help you get sufficient sleep and get ready to spend an energetic and proactive day.
1. Avoiding caffeine and nicotine:
Caffeine and nicotine are addictive drugs that is considered to be physically and mentally stimulating. People can encounter caffeine in a variety of meals and drinks such as tea, coffee, chocolate, etc; whereas nicotine is found in cigarettes, e-cigarettes, and all other forms of tobacco including hookah and cigars. Now if you don’t want to stay up all night long, then you probably should consider reducing the consumption of these two drugs. You should also bear in mind that you have to stop consuming these drugs at least four hours before bedtime.
2. Exercising for better sleep:
Well, it is quite obvious that practicing sports has multiple advantages on one’s physical and mental wellbeing. In the same line, a number of recent studies have proven that a regular exercise routine boosts the quality of sleep and protects against insomnia. Furthermore, these studies have claimed that individuals who are more physically active tend to possess better sleep habits than their counterparts.
3. Maintaining a regular sleep-wake schedule:
Have you ever thought about setting a sleep-wake schedule? Well, maintaining one will surely assure you the amount of sleep that you need every night. To do so, you have to go to bed and get up at the same time whether it’s on weekdays or weekends. Be consistent and try to get 7 to 8 hours of sleep every night.
4. Shortening your daytime naps:
Having prolonged daytime naps may negatively affect the effectiveness of your night sleep. However, spending the whole day without taking some kind of rest may be tiring and exhausting. For this reason, it is usually advised to take “ power naps” that last between 10 to 20.
5. Decreasing the usage of your electronic devices:
Once you wear your pajamas and flip the lights off, do not think of using your television, smartphone, or laptop because they will rid you of your sleep, for those devices emit blue light, which tricks your brain into believing that it is still daytime instead of night.
6. Establishing a restful environment:
This simply means wearing your comfortable nightgown and setting a dark and quiet atmosphere. You may think of using room-darkening shades, using a box spring alternative for your bed, earplugs, or other devices to create an environment that calls for a good night’s sleep.
Making these six simple habits part of your daily routine will certainly promote the quality of your slumber. Thus your life will become even more productive, effective, and most importantly happier.