We need sleep throughout the entire journey of our lives, even though it’s easy to forget. It is recommended that adults sleep for 7-9 hours each night to be at their optimal performance and health levels. Older adults may adults may find that good sleep is more difficult to obtain with the interference of medications, pain, and health conditions. To increase the chances of getting high-quality sleep, put an end to these bad habits:
Watching TV until you fall asleep: Exposure to the blue light coming from your TV slows the production of the sleep-inducing hormone, melatonin. This increases the likelihood of you waking up during the night. Instead, shut down your electronics an hour before you bedtime to let melatonin do its job.
Sleeping with your pets: Animals have a different circadian rhythm than us humans. They also move around a lot more during sleep, causing a great deal of interrupted sleep and diminishing our sleep quality. Try setting your pet up with their own bed next to yours to ensure that you both are getting high-quality shut eye without missing out on the emotional benefits of having your best friend close by.
Working out too close to bedtime: Exercising raises the core temperature of the body, which is troublesome when you are trying to catch up on Zs. Stay away from intense workouts 3 hours before bed to give your body time to cool down. And remember to keep your bedroom cool.
Drinking too much liquid before bed: Do you really want to constantly visit the bathroom as you try to sleep? To prevent this problem, stop drinking liquids 3 hours before bed time.
Eating a fatty, heavy dinner: Heart burn and acid reflux can easily cause sleep disruptions and discomfort. Keep dinner light and have a snack full of carbohydrates to stimulate the production of melatonin.
Ignoring your snoring problem: Snoring is a major sleep disrupter. It is linked to being overweight, sleeping on your back, allergies and certain medications. It is also a symptom of the serious sleep disorder, sleep apnea. Try sleeping on your side and seeing a licensed physician to protect your health.
It is definitely worth it to change your sleeping habits to get the most out of your health. A better diet, a little exercise and more sleep is a great way to start being more healthy and energetic. 7-9 hours of sleep every night can help keep the doctor away!
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