Category: Author: Roz Walker
Sleep boosts our mood, erases under-eye circles and makes us feel better. And, there’s more to sleep than just these benefits.
Having a good night’s sleep not only feels good, it’s a key part of a healthy lifestlye that benefits your heart, weight, mind and more. Try these 10 sleep tips to improve your health.
1. Develop a sleep schedule
Make it a habit to go to bed and get up at the same time each day, even on weekends and holidays. If you stick to it, you’ll support your body’s sleep-wake cycle and encourage better sleep at night.
2. Watch what you drink and eat
Avoid going to bed either hungry or too full. These feelings of discomfort might keep you up. Also limit the amount you drink right before bed to avoid middle-of-the-night trips to the bathroom.
3. Don’t spend more than 15 minutes trying to fall asleep
If you don’t fall asleep after 15 minutes, get up and do something relaxing. Read a book, draw or walk around the house. Go back to bed once you’re tired. It’s better not to agonize over falling asleep or you’ll find it harder to nod off.
4. Keep it comfortable
Get your room in the best environment for sleeping. Make sure your room is well ventilated and kept at the ideal temperature between 64.4 – 68 degrees. Your bedding also contributes to better sleep, so choose what feels most comfortable to you.
5. Cut back on daytime naps
If you’re struggling with poor sleep quality or insomnia at night, try limiting your daytime naps. If a nap is necessary, keep it to 10 to 30 minutes and take it mid-afternoon.
6. Stay away from hot baths right before bedtime
Avoid taking a hot bath or shower before going to sleep. Taking one too close to bedtime raises your body temperature making it difficult to fall asleep.
7. Exercise during the day
Getting regular cardio activity helps you fall asleep faster and enjoy deeper sleep. Time it right. Vigorous exercise right before bed will give you too much energy to fall asleep.
8. Keep it dark and quiet
The ideal environment for sleeping is a room that’s dark and quiet. Using earplugs, room-darkening shades, a fan, or other devices can create an environment suited for you.
9. Create a bedtime ritual
Tell your body it’s time to wind down by doing the same things each night. Whether it’s listening to soothing music or reading a book, relaxing activities promote better sleep.
10. Manage stress
Stress affects your peace and your sleep. Manage your stress in healthy ways by getting organize, prioritizing demands, and delegating what you can. Take breaks when you need them and share a laugh with those who matter most.
Nearly everyone has an occasional sleepless night. Using these 10 tips can help you get the sleep you deserve.
Dr. Mike Malone and his team practice expert cosmetic dentistry in Lafayette, LA. Dr. Malone is the former president and accredited member of the American Academy of Cosmetic Dentistry. He is also the official Cosmetic Dentist of the Miss Louisiana USA and Miss Louisiana Teen USA pageants.