Often times when people decide to live a healthy lifestyle, they often referred to exercising and eating better. However, sleeping well doesn’t seem to be a vital part of their routine. But we think it should be.
The following is a healthy guide to sleep better:
Wake Up on Schedule
When you want to quality sleep, you should always keep a consistent schedule with you. And many research, teams tend to wake up later than older adults. Still, the importance of waking up is not as important as keeping it regularly. When you wake up at the same time each day, your circadian rhythm, The body’s internal clock, is insane. Because your body has a natural way of regulating the feelings of sleepiness, you can use this to your advantage.
The bad news about this, is that you shouldn’t sleep in on weekends. And staying up later is not ideal. In fact, changing your sleep schedule can throw your circadian rhythm off.
Get Some Sunlight
When you wake up, go towards the light. That means get some sunlight. When you do this you’ll allow your body to wake up, and it helps with getting yourself ready for bed when it comes to nighttime. In cases of cloudy days, you should still get out there.
No Coffee in the Afternoon
We don’t suggest to get coffee after lunch time. This means get your days worth of coffee by noon. This is because coffee can take about six hours to wear off from the body. This causes you to feel awake when it’s time to go to bed. You’d be surprised as to how How much impact this can cause your sleep schedule.
Lunch Should be the Biggest Meal
Lunch should always be your biggest meal. Even if you’re watching your calories, you should never stock up on food at night time. This means avoid heavy food for dinner. Additionally, lunch will give you the energy you need throughout the day.
Physical Activities is a Must
Being physically active it’s perfect for sleep. For those who can’t make it to the gym early in the morning, and after noonwork out can still give you some serious benefits. Because your body is slightly warmer, your body is at its peak of strength around this time. Still, just like eating, you should be aware of when you exercise. We suggest to finish your work out at least three hours before you head to bed. This way your body can relax and unwind the right way.
Eat Dinner is Small Portions
Dinner should always be small and portions. When you eat a heavy meal, it doesn’t give your body enough time to digest everything. And consequence, this disrupts your sleep. Along with that, can you have some long-term consequences such as higher risk of diabetes and high blood sugar. Remember that food is energy. Because of this, your body will mistake in it as a fuel making you feel energized throughout the evening.
Unwind in Bed
Give yourself some time to unwind before heading to bed. How many people like to shower during the morning, it might be best to do this during the nighttime. Taking a warm, hot shower and relax your body in a way that will help you does off.
Of course before heading to bed, turn off all electronics. It is a known fact that our phones image blue light that surprises melatonin. This is the hormone that is in charge of our circadian rhythm him. When this is surprised, we have a hard time sleeping. So disillusioned, remove all screens in front of you and get ready for bed.