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7 Healthy Habits That Can Help Us Sleep Better All


KOMPAS.com – Some people can indeed sleep easily and soundly in just minutes or even seconds.

However, many also have to struggle to find ways to sleep better because they may experience sleep disorders and others.

In fact, a good night’s sleep is very important for our health and well-being.

The good news is that we can improve insomnia by changing healthier habits.

Want to know anything? Check out the following seven healthy habits that can help us sleep better.

1. Have a consistent sleep and wake schedule

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We all have busy lives and it is often difficult to sleep at the same time every day.

That said, maintaining a consistent sleep and wake schedule is the number one recommendation of many sleep experts.

“It’s very important to keep the circadian rhythm in sync and it should even be done on the weekends,” says Los Angeles-based sleep specialist and founder of The Sleep Doctor, Michael J. Breus, PhD.

If your current sleep schedule is erratic, the best way to start toward a consistent and healthy pattern is to wake up at the same time each day.

That way, our bodies can gradually adjust and will fall asleep at the same time every night.

Also read: 7 Ways to Sleep Fast, It Only Takes 30 Seconds

2. Get enough sunlight exposure

In his book “Why We Sleep: Unlocking the Power of Sleep and DreamsMatthew Walker, PhD, a professor and director of the UC Berkeley Sleep and Neuroimaging Lab, explains that the morning is the key to regulating daily sleep patterns.

She recommends that everyone go outside for at least 30 minutes to get some natural sunlight each day.

“For people who have trouble sleeping, you should get an hour or less of morning sun exposure and turn off the lights before bed,” he wrote.

3. Turn off the gadget before going to bed

If we want to sleep better and have less thoughts running after the lights go out, we need to turn off gadgets like cell phones, TV, computers and tablets at least an hour before bedtime.

Blue light usually stimulates the brain and keeps us alert, so I advise people to turn off their screens early,” said Breus.

When we should use gadget at night, Breus recommends wearing blocking glasses blue light to filter out some of the light that keeps us awake.

Outside the dilemma blue light As many experts argue, digital gadgets are also too distracting for anyone trying to sleep.

Because we’ll be interested in scrolling through stressful work emails, seeing what everyone else is doing on Instagram, or getting shaken up when we read a really thought-provoking article.

If you have trouble turning off your gadgets, put these things away from your bed every night (preferably in another room).

Also read: Pay Attention to 6 Risks of Playing Mobile Phones Before Sleeping

4. Exercise every day

We know that exercise is good for overall health and can improve sleep, especially if you exercise in the morning.

“Night exercise is also fine, but it’s best to do it two to four hours before bed so that the body has time to cool off before bed,” says Breus.

He also recommends 20-30 minutes of cardio exercise a day to promote better sleep at night.

5. Avoid napping after three in the afternoon

If you get a bad night’s sleep, taking a nap to relieve sleepiness can certainly help.

Unfortunately, naps that are closer to the afternoon can actually make it more difficult for us to sleep at night and can cause insomnia.

Therefore, when we can’t take a nap before three o’clock in the afternoon, we should go to bed earlier at night.

Also read: Having trouble sleeping? These are 5 ways to sleep soundly and quality

6. Do not consume alcohol or caffeine before bed

Sure, a glass or two of alcohol may give us a soothing drowsiness, but once the effects wear off, we may wake up with sweating, a headache, or the urge to urinate.

Alcohol does help drive the mechanisms that make us sleepy in the first place.

However, this usually doesn’t last long and can interfere with REM sleep, as well as our ability to stay asleep through the night.

“Try to stop drinking three hours before bedtime,” says Breus.

“That way, alcohol can get out of the system and will not affect the quality of our sleep,” he added.

On the other hand, coffee, chocolate, certain teas, and soft drinks are also stimulants that can last in our system for up to eight hours.

So even when we consume caffeinated beverages in the afternoon, it can contribute to our difficulty falling asleep at night.

7. Don’t lie in bed if you can’t sleep

This is a complicated rule rooted in psychology.

If you’ve been in bed for more than, say, 30 minutes and can’t fall asleep, don’t lie down all the time.

Instead, we should wake up and do something relaxing such as reading a book, journaling, light stretching, or meditating. But, don’t play gadgets.

Being in bed worrying about our inability to sleep will only create a negative relationship between bed and sleep which invariably causes us insomnia.

Our bed should be a shelter to sleep in, not a trap to just roll over.

Also read: Want to Sleep Well? Avoid these 5 foods

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