It’s a well-established fact that sleep is essential for our physical as well as mental health. However, in spite of its importance, a disturbing percentage of individuals find themselves frequently deprived of quality sleep and are particularly sleepy during the day.
Research shows that poor sleep has direct, negative effects on your hormones, exercise performance as well as brain functioning. It may also cause weight gain and increase disease risk in both adults and children. In contrast, good sleep can help you eat less, exercise better, and be healthier.
Although there’s a wide range of causes and kinds of sleeping problems, expert agreement points to a handful of specific steps which may promote more restful sleep. For many individuals, trying to implement all these strategies may be overwhelming. However, remember that it’s not all-or-nothing; you can start with small changes and work your way up toward healthier sleep habits. This is known as sleep hygiene.
Why is Sleep Hygiene Vital?
Getting healthy sleep is crucial for both physical as well as mental health, enhancing productivity and overall quality of life. Everyone, from children to older adults, will be able to benefit from better sleep. Sleep hygiene will play a key part in reaching that goal.
Research has shown that forming good habits is a central aspect of health. Creating workable and beneficial routines makes healthy behaviours feel almost automatic, so creating a continuing process of positive reinforcement. On the flip side, bad habits may become entrenched even as they cause negative consequences.
Luckily, humans have an extraordinary ability to make our habits serve our long-term interests. Building an environment and set of routines that promote our goals can really pay off. Sleep hygiene encompasses both environment and habits, and it can pave the way for higher-quality sleep and better overall health.
Quick Sleep Tips
Follow these tips in order to establish healthy sleep habits:
- Keep a constant sleep schedule. Get up at the same time each and every day, even on weekends or during holidays.
- Set a bedtime that is sufficiently early for you to get at least seven hours of sleep.
- Go to bed only if you are feeling tired.
- If you don’t fall asleep after about 20 minutes, get out of bed.
- Put a relaxing bedtime routine in place.
- Make sure that your bedroom is silent and relaxing. Keep the room at a relaxed, cool temperature.
- Restrict exposure to bright light in the evenings.
- Turn off electronic devices no less than 30 minutes before you go to bed.
- Don’t eat a big meal before bedtime. If you are feeling hungry at night, eat a light, healthy snack.
- Exercise regularly and make sure that you maintain a healthy diet.
- Avoid drinking caffeine in the late afternoons or evenings.
- Avoid consuming alcohol before bedtime.
- Reduce your fluid intake just before bedtime.
Contact Trifocus Fitness Academy
Exercise, as we’ve mentioned above, is a great way of promoting a good night’s sleep. Become an exercise expert with our Personal Training Diploma. Read more about this here.
