Did you know that around one-third of adults routinely have less than six hours of sleep at night?
That’s not a very good number – not when we know that the benefits of adequate sleep include improved heart health, stress reduction, and improved memory, among many others.
So what should you do to make sure that you get the sleep that your body needs? Here are some tips to help you get not only the right number of hours but also the quality of sleep you should have:
- Get your body moving! According to research, sedentary adults who started doing aerobic exercises at least four times a week experienced improved sleep quality. Additionally, the subjects in the study reported fewer symptoms of depression, increased vitality, and remarkably less sleepiness during the daytime. To ensure a good night’s sleep, make sure you finish your workout at least several hours before your bedtime.
- Give up smoking. A study shows that smokers are more likely to still not feel well rested even after a full night’s sleep. Smoking also aggravates sleep apnea and other respiratory disorder, including asthma which can easily get in the way of you achieving a truly restful sleep.
- Tweak your diet. How well you sleep at night also has a lot to do with the kind of food and drinks that you consume in a day. Dinner should be your lightest meal and it should be eaten a few hours before you go to bed. Avoid spicy and heavy foods for dinner. Also, minimize your intake of food and drinks with caffeine by midafternoon.
- Leave your gadgets outside the bedroom. The light coming from electronics like computers and televisions, as well as gadgets like tablets and cellphones, stimulates your brain. To help you sleep more soundly, store your gadgets away at least an hour before your bedtime.
- Create a sleep routine and stick to it. We know how tempting it is to sleep for as long as you can, especially during weekends when you don’t have to go to work. However, doing so could be more disruptive to your biological clock. Establish a sleep routine internally. This will help you reduce the time you spend tossing and turning in bed, too.
These are just some of the best ways to have better sleep quality. If you want to know more about how you can improve your sleeping habits and your overall health, pay us a visit at Sloan Natural Health Clinic for a consultation. Good health is waiting for you!
