Maintaining A Healthy Sleep Routine
If you’re not overly motivated, a good night’s sleep may be your greatest accomplishment. After all, it is no small feat. From the various available products to the barrage of commercials and helpful apps and websites devoted to the subject, it is obvious that not everyone is capable of peaceful somnolence. So, if you’re one of the lucky ones who has just engaged in 8 or 9 hours of uninterrupted rest, pat yourself on the back! You are quite the achiever!
What You Accomplish During Sleep
The list of things your body does during sleep is quite lovely. During Stages 3 and 4 of sleep, our muscles relax and our blood pressure drops. There is an increase of blood supply to the muscles, repair, and growth of tissue takes place, the body experiences a restoration of energy, and the growth hormone is released. Sleep gives our brains and bodies energy and helps us to perform our daily activities. Plus, you have some really cool dreams!
Sleep Hygiene And Becoming A Successful Sleeper
Sleep hygiene is the term used to describe your habits associated with sleep. To maintain good sleep hygiene, you should:
- Keep your sleep schedule consistent. Try to set your body clock to waking up and going to sleep at the same time every day, even on your days off.
- Establish a bedtime ritual that helps you relax. Avoid bright lights excitement, sound, and stress. Reading can be incredibly sleep-inducing.
- If you are among the sleep deprived, try and curb your desire to nap. It may help get through the day, but it is equally as likely to make you less sleepy at night.
- Exercise every day, but not when you should be sleeping. Exercising lowers blood pressure and stress and makes sleep easier.
- Keep your sleeping environment comfortable, The optimum temperature for a good sleep is between 60 and 67 degrees. Make sure your room is dark. Blackout curtains can be very effective and very cool. The atmosphere should be free from disruption, If your spouse is snoring, gently push them off the bed. (only kidding)
- Make sure your mattress is comfortable. If it’s over 8, it’s time to replace. Consider throwing some nice fluffy pillows on your bed, make sure to avoid allergens, and don’t leave your heels where you might trip over them.
- The right amount of light is important in maintaining circadian rhythms. Get some sunlight in the morning and avoid it in the evening.
- No alcohol, spicy foods, and coffee before sleeping. If your feel hunger may keep you awake, you can allow yourself a nice light snack 45 minutes before turning in.
- Keep any stressful work-related devices and thoughts separate from your sleep routine. Light from electronic devices can stimulate the brain and keep you awake.
- If you are having a hard time slipping into a dream state, go into another room and engage in a relaxing activity until you feel tired.
And, to think, your mother told you-you would never accomplish anything!