Getting enough sleep nowadays has become a luxury. From working late at night to mobile devices fixation- there are many reasons that could keep you awake until the wee hours of the morning and lose the chance for a rejuvenated sleep.
Sleep is very important and integral for our overall well-being and losing a goodnight’s sleep can negatively affect us mentally, physically emotionally and even financially. Sleep is vital for good health and here some effective tips for better sleep:
No more coffee nightcap! Any drink or food containing caffeine should be avoided for about four to six hours before your bedtime. Avoid coffee, tea (except decaf), chocolates and even nicotine hours before to sleep since it will take four to six hours for half of your caffeine consumption to be metabolized by the body. Caffeine in general is a stimulant and people with high sensitivity should consider having their last caffeine fix at noon.
Eat smarter at dinner time! Dinner is a good time to enjoy a quiet moment and take things slowly as you are about to conclude another day. It is important that you eat the right foods in a nutritionally balanced meal plan. A Mediterranean diet which compromises of mostly veggies, fruits, whole grains, sea foods, poultry, olive oil and legumes can help your digestive system to work efficiently which could avoid insomnia triggers and sleep interruptions. Avoid processed carbohydrates and go for complex ones. Refrain from high sugary foods too.
Reset your body clock! The trick is to sleep and wake up at the same times every day. You have to reset your circadian rhythm since this is your body’s internal process that regulates sleep-wake cycle. Health experts recommend adults to sleep for at least 7 hrs. of sleep each day so discipline yourself and keep a sleep schedule and stick to it.
Keep your bedroom cozy! Your bedroom is your own enclave, your personal space for you to relax and rejuvenate. Get rid of anything that can destruct you from getting quality sleep including TV and other devices such as your mobile phone. Invest on good pillows and mattress, too. Foundation for mattress is essential too because they provide firm support and even weight distribution during sleep. They also protect the mattress from sagging prematurely thus extending their longevity. Keep in mind that the it is best to keep your sanctuary neat, cool, dark, noise-free and more conducive to good sleep.
Nowadays, it is really hard to get a good night sleep. Due to noise, too hot or too cold temperature, allergens everywhere and other distractions, most of us can’t fall asleep early to get at least 8 or 9 hours of uninterrupted sleep. But the tips cited above are very helpful to condition your body before going to bed and have a better sleep. Don’t mind investing your hard-earned money on things that can help you sleep better. Remember that sleep is a part of holistic health. Lack of sleep affects our daily performance in a very negative way. Don’t wait till you experience the harm it can do for you before you act.