Along with a good diet and regular exercise, sleep the foundation for feeling better and living better. And while you might need discipline to watch what you eat, or motivation for exercise, all you have to do to sleep well is get to bed on time and sleep for around eight hours.
We all know it’s not as easy as it sounds. Life gets busy and stressful. Getting to bed late, waking up early and having a sleep that’s anything but restful becomes the norm.
In fact around two-thirds of people say they don’t get the recommended seven or more hours of sleep a night. Which is surprising when you consider how great you feel after a good night’s sleep. And for good reason. Sleep is when our bodies recover and can physically repair themselves. It’s good for your health and helps you feel calm and energised for the day ahead.
There’s not a lot that good sleep can’t help with. It can influence your mood, memory, concentration, energy levels, decision-making and how well you cope with everyday challenges. Getting enough sleep also supports your immune system, helps regulate appetite, and can make it easier to stay active and eat well.
How to build a healthy sleep routine
Most of us need around seven to nine hours of sleep each night, but just as important as the number of hours is the quality and consistency of that sleep.
And as we understand more about the importance of good sleep to our general wellbeing, we are learning more about how healthy sleep habits can improve the quality and consistency of our sleep.
It starts with setting and sticking to a regular bedtime and creating your own routine that helps you get to sleep and sleep well.
Good sleep hygiene
If the key to living well is sleeping well, then you’re in luck. You can improve your sleep by creating a bedtime routine and adopting some good habits.
Keep a regular sleep pattern.
Try to go to bed and wake up at the same time everyday to get your body’s rhythms into sync.
Turn the lights down.
Keeping the lights low in the evening, stimulates your body’s melatonin production, the hormone that prepares your brain for sleep.
Stop the after dinner snacks.
Eating raises your body temperature, which isn’t good for falling asleep. Try and stop eating around three hours before your bed time.
Put the cuppa down.
Drop your evening cup of coffee or tea. You become more sensitive to caffeine as you get older. Alcohol also contributes to poor sleeps.
Take a bath.
A warm ten-minute bath is very relaxing. Remember, a raised body temperature isn’t ideal for sleep, so give your body time to cool down.
Make a To Do list.
Make a list of the things you need to do the next day to you don’t wake in the middle of the night worrying about the day ahead.
Switch off the screens.
Turn off the TV and stop scrolling on screens. TV and phone use stimulate your brain and delay sleep.
Turn on the music.
Put on some music to help you fal sleep and sleep longer. Slow music at about 60-80 beats per minute is considered ideal.
Make your room a sleep space.
Use thick curtains to make. Make the room cool. Recharge phones in another room. Use earplugs. And get the comfiest bed and bedding.
In short, when you sleep better, you feel better and that, ultimately, helps you live better. Remember, the aim is seven to eight hours solid slumber. If you can get that, you should feel healthier and happier.
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