While sleep is often thought of as an effortless act, everything you do from the moment you wake up impacts the outcome of your snooze.
Poor sleep has been linked to an overall poorer quality of life as health risks increase, your outlook becomes more negative, and your productivity at work suffers. Try these making a lifestyle change that will support deeper, quality snooze shared by The Huffington Post:
1. Get in-sync with your natural rhythm: Waking up at the right time in a lighter stage of sleep helps you feel less groggy and more alert. Try using a sleep tracking device to become more familiar with your sleep cycles.
2. Soak up sunlight as soon as you can: Natural sunlight halts the production of the sleep hormone melatonin to make you more feel more awake and optimistic. Open your blinds first thing in the morning or invest in a clock that simulates the sunrise, and remember to get out of the office during your work day.
3. Get moving: Regular exercise at anytime of the day can boost the quality of your shut-eye and extend its duration, along with helping your circadian rhythm stay on track, regulate your endocrine function, and calm your sympathetic nervous system.
4. Say no to nightcaps and cut back on caffeine: Consuming caffeine after 2 pm can push your bedtime back and diminish your sleep quality. Additionally, your deep sleep can be negatively impacted by your evening glass of wine.
5. Keep a consistent schedule: Your body loves routine! Make the effort to go the bed and wake up at the same time every day, including weekends. Over time, you body will know its time to release melatonin to help you fall asleep faster and wake up easier.
6. Put away those electronics: Too much exposure to light, especially blue light, can slow the production of melatonin, preventing you from falling asleep at bedtime and preventing deep sleep. Turn off your TV, smartphones, computers, tablets at least 90 minutes before your bedtime.
7. Relax before climbing into bed: Practice yoga, pray, meditate, write in a journal, listen to music, take a warm bath, and/or read in the hours leading up to your bedtime. Keep calm, think positive, and let go of the day’s stressors.
8.Create a sleep-promoting environment: Your bedroom should be cold, quiet and dark for quality. It’s also important to invest in high quality sleep accessories, including a mattress, pillows, blankets and pajamas.
9. Sleep away: Make sure that your sleep duration falls within the sleep recommendations of the National Sleep Foundation, which means getting at least 7 hours of snooze each night. To find out how much sleep you need set a bedtime and then, allow yourself to wake up naturally on your next extended weekend or vacation.
Commit to sleeping better this year for a better quality of life! The road may have a few bumps and it may take longer than you’d like, but the benefits of sufficient shut-eye are definitely worth it!
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