Getting plenty of sleep has a lot of health benefits. It allows your body to regenerate and can keep you from getting tired throughout the day. And while getting to sleep is easy for some people, for others it is difficult. These tips can help you get better overall sleep without oversleeping.
Take a Hot Bath
Taking a hot bath or shower before bedtime helps your body cool down faster. Your body cools as you sleep. This slows down your body’s metabolic processes and makes you sleepy. Make sure to keep the shower short and warm, not hot. If you must take a hot shower, lower the temperature toward the end of your shower.
Exercise After Work
Studies show that getting plenty of exercise during the day helps you sleep at night, but when is the best time to work out? A good time to work out is after work at about 6 p.m. This gives your body enough time to calm down before bed. Combine a good workout with a shower or bath for a perfect combination.
Get More Natural Light
Make sure to get plenty of natural sunlight. Sunlight helps regulate the production of melatonin, an important chemical for sleep, in the body. Not getting enough sunlight leaves melatonin in your system, leaving you feeling sleepy at work during the day. But, remember, too much sunlight can lead to wakefulness at night.
The food you eat affects your quality of sleep. Bananas contain the muscle-relaxing chemicals potassium and magnesium. Cherries contain melatonin, which helps you sleep. The omega-3 in salmon also helps you sleep better. Leafy greens, such as spinach, are a good source of minerals supportive of good sleep.
Establish a Bedtime Routine
Develop a bedtime routine to let your body know when it is time for sleep. Make sure the routine you develop helps relax you, allowing you to feel calmer and calmer as bed time approaches. Some good routines include listening to soothing music, reading a book, or writing out your thoughts on the day.
Sleep By Yourself
If possible, sleep alone. Studies show that sleeping with someone else causes up to 50 percent more harmful sleep disturbances. Then again, you might be one of the many people who feel anxiety when sleeping without a partner. Your best bet is to develop a sleep routine that you can both live with.
Sleep in Cycles
When sleeping, try to do so in 90-minute cycles. This is the typical time that your body needs to move through the five stages of sleep. An average of five to six such sleep cycles in one night means that you need between eight to nine hours of sleep to ensure that you get the sleep you need.
Nap the Correct Way
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Napping during the day is OK as long as you do it properly. When napping you should limit it to no more than 30 minutes. If you want to nap more than that, then you should aim to nap for a full 90-minute sleep cycle. When napping, try not to nap after 4 p.m. because this can affect your nightly sleep schedule.
Getting quality sleep affects more than how you feel during the day. Getting enough sleep or not also affects your health, as your body uses this time to rest and regenerate. Use the above tips to ensure that you get the rest you need.