How Important Is Getting Enough Sleep?
Is your sleep quality falling steadily? Do thoughts keep you up at night? Do you find it hard to get back to sleep after a 4 am awakening? Do you find that you are unable to get a good night's sleep no matter how long you lie in bed each night?
A lack of quality sleep on a consistent basis is more than simply an annoyance. It impairs one's ability to remember things and contributes to the risk of chronic diseases such as anxiety, depression, type 2 diabetes, and coronary heart problems. According to several research studies, the amount of time you spend sleeping correlates to your lifespan. In addition, those over the age of 50 who cannot have enough sleep, as less as six hours a night, may have an increased chance of developing dementia.
The adverse effects of sleep deprivation or poor sleep on your health make it critical to address this issue.
1. Stick To A Regular Pattern With Your Sleeping
Maintain a good sleep schedule and try to follow it every day. You do not have to sleep early or wake up early but make sure you manage to get at least 7-8 hours of sleep. Even on the weekends, it is vital to maintain a consistent sleep schedule by sleeping and waking up at the same time.
2. Avoid Taking Long Naps
We have been told numerous times by our parents or grandparents that we should not sleep in the evening. In fact, if we listen to them, we should not do anything at all in the evening, but that's not true. But when it comes to sleeping part, we should listen to them. It is generally recommended to avoid napping after 3 pm. Also, limit the time of the naps to 20-30 minutes.
3. Avoid Alcohol And Caffeine
Although the apparent health risks make it best to avoid both alcohol and caffeine altogether. Avoiding alcohol and caffeine after 2 pm can help you get a better night's rest.
4. Avoid Heavy Meals At Dinner
A good, fulfilling breakfast, a hefty meal in the morning, and the lightest possible dinner in the evening are the best food practices you can have to lead a well-balanced life. Also, absolutely stay away from the heavy meal late in the day. Instead, having a light snack is more than enough.
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5. Treat Yourself To Good Sleeping Arrangements
Make sure your bedroom is pleasant to relax in by ensuring it is dark, quiet, and at a temperature that is just right for you. Try to establish a night-time ritual that will help you unwind and get some rest (for example, reading or listening to music). At least one hour before bedtime, put away the TV and other screens.
6. Avoid Workout Near Bedtime
Exercise on a consistent basis, but avoid doing so within two to three hours of your bedtime. It is best to engage in an activity that will help you relax, such as reading or listening to soft music.
You should consult a medical professional if you continue to have trouble falling or staying