Sleeping is the only relaxing and resting state of the body. This means that without adequate sleep, you interfere with the entire body functioning. Many factors influence the efficiency of a good and reliable sleep, but you need to learn how to control them.
The recommend times you should spend in bed are at least six hours for adults and eight hours for kids. In case you find it difficult to reach your target ranges, here are tips to help you.
The activities and exercises that you engage in during the day affect your sleep. To begin with, physical engagements promote body fatigue, which is important in the body requiring some rest. However, since these activities increase energy metabolism, a hindrance factor to sleep, you should engage them hours before bedtime. Secondly, avoid any afternoon naps as they affect the resting phases during the night. Engaging in activities such as watching, tires the eye muscles. However, the blue light emitted by most screens affects sleep quality. it is important to reduce exposure to bright light two hours before you sleep.
Diet for Sleep
Your eating habits have a direct impact on sleeping quality. Ensure you take meals three hours before your bedtimes. This span allows the body to digest the food and regulate the body functions to an optimum level. Eating either too little or too much also affects the normal body functions, promoting system stress and eventual lack of sleep. Stimulants serve to keep the body awake and alert, meaning that consumption before sleeping will affect the quality of sleep. This includes alcohol, caffeine and nicotine. Finally, water is important in reducing body stress through detoxification processes. However, taking too much of water or any other fluid will require you to wake up several times during the night.
Setting up a daily schedule helps the body adjust to the sleep and wake hours, even without the need of an alarm. With this schedule, you can engage activities that help your body relax, in preparation for sleep. Such include reading, watching and listening to soothing music, or any activity that creates a drowsiness status. For the body to adjust, the activity you choose should be a daily engagement. In addition, the sleep times should be permanent, even during the weekends or vacations. The time ranges you choose should reflect on the common times that you feel exhausted.
The Sleep Environment
How comfortable the room and bedding are have a direct impact on sleep quality. Dark rooms stimulate the melatonin hormone, which makes one feel sleepy. Use heavy curtains for windows and ensure you cover all light emitting devices. The room you sleep in should have regulated parameters, since too cold or too hot makes one feel uncomfortable. Dim lighting fixtures are the best options. The size of the bed should be adequate to allow moving space, while the bed covers should be light enough. As for the mattress and pillows, the foam quality influences the relaxing efficiency. In case you wake up with pain in the back or neck, try softer foam for your pillows and mattress. Finally, avoid using the bedroom for other activities, to help the brain adjust the purpose of the room, once you enter.