3 Ways To Drastically Improve Sleep Habits
Obtaining a good night’s sleep is vital to maintaining health and energy. According to the National Sleep Foundation, the average adult needs seven to nine hours of sleep. Children and teens need even more sleep. On average, a newborn needs fourteen to seventeen, infants require twelve to fifteen, toddlers eleven to fourteen, children in school should get nine to eleven, and finally, teenagers should obtain eight to ten hours.
Due to work, school, and life in general, it can be hard to get the needed amount of sleep. Unfortunately, it is necessary for a person to get the right amount of sleep in order to stay healthy and energized. There are numerous studies that explain ways to improve one’s sleep habits. In this article, the top three ways to obtain better sleep will be discussed.
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Method One: Wakefulness
Everyone’s routine right before bed differs greatly, but there are certain factors people should take into consideration in regards to how they prepare for sleep. Electronics should be tucked away approximately an hour before going to sleep. The light from electronics stimulates brain activity. The brain believes that there is still daylight outside resulting in the brain trying to wake up the person. There are settings on electronics that reduce their brightness in order to lower the effects of wakefulness.
Though these settings are great, it is best to simply put them away before getting ready for bed. It’s better to pamper yourself or read a book before bedtime instead of scrolling through your electronics. Another factor to keep in mind is to avoid naps. Naps will disrupt your natural sleep pattern according to WebMD. Naps will delay your nighttime sleep and cause wakefulness at night. Researcher Krakow states that it’s best to sleep when you feel sleepy as opposed to when you’re tired. If you’re simply tired you’ll be awake before going to sleep and not fall asleep.
Method Two: Be Healthy
Eating healthy will provide your body with the nutrients that it needs. Eating hearty meals that will fill you up is better than eating light snacks throughout the day. Balanced meals are also essential to getting the best sleep possible. Regularly exercising is just as important as your diet. Studies show the average person should exercise at least four times a day for thirty to sixty minutes. Doing this will keep your body healthy and you’ll obtain better sleep patterns.
Method Three: Establish A Sleep Routine
Creating a routine that will most benefit you is best. It is best to avoid caffeinated or alcoholic foods and drinks before bedtime. These will keep you awake and disrupt your sleep patterns. It is best to create a soothing and pleasing environment right before you go to bed. Here are a few ideas to achieve this goal. Use herbs and essential oils in a bath or you can place them near your bed. A few essential oils that studies recommend include lavender, mint, and rose.
Although exercise is important, it’s best to avoid anything that will increase your heart rate two hours before you plan to fall asleep. Another tip is to make sure your bedroom is quiet and dark. Any light or sound can easily disrupt your sleep patterns. Utilizing light blocking curtains and noise-canceling headphones can really help. Maintaining sleep patterns is very important for your health. Quality sleep will improve your mental, physical, and emotional health. Following these tips in this article will transform your sleep patterns and your life. If some of these tips don’t resonate with you then you can adjust them for your suiting.
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