Lack of healthy bedtime habits has instant harmful effects on your body performance, hormones, and brain functionality. Sleep deprivation leads to weight gain and increased disease risks such as high blood pressure, memory troubles, poor mental health, and a weak immune system in both children and adults. This guide explores healthy sleep habits.While you may not control the factors that impede your sleep, you can adopt healthy bedtime habits that boost better sleep. #MainStreetMedical Click To Tweet
What are 4 healthy bedtime habits?
Healthy sleep habits increase your ability to fall asleep and stay asleep. To find whether you are receiving sufficient sleep, gauge how you feel during the day. You should feel relaxed, prepared for the day, and function well without being sleepy or tired. Here are four healthy sleep habits that will help you sleep better.
- Have a Solid Sleep Schedule
- Turn Off Screens a Few Hours Before Sleep
- Limit Substances Like Alcohol, Nicotine, and Caffeine
- Create a Bedtime Routine
1) Have a Solid Sleep Schedule
Controlling your daily sleep schedule is a significant step towards getting better sleep. It is difficult for your body to get familiarized with a healthy sleep routine if you frequently wake up at various times. Pick a time to wake up every day, including the weekends. That will train your body to wake up easier.
2) Turn Off Screens a Few Hours Before Sleep
Exposure to lights at night has adverse effects on your sleeping habits. The lights affect your circadian rhythm, deceiving your brain into thinking it is still daytime. This reduces hormones such as melatonin, which helps you relax and get deep sleep. To reduce lights at night, avoid watching TV or using devices like computers and smartphones in bed. You should power down anywhere from a few hours to 30 minutes before bedtime.
3) Limit Substances Like Alcohol, Nicotine, and Caffeine
Nicotine and caffeine are stimulants that interfere with sleep. Using them often contributes to withdrawal symptoms at night, leading to restless sleep. Avoid drinking alcohol four to six hours before bedtime. Despite inducing sleep, alcohol interferes with sleep during the night, making you wake up often and experience hallucinations.
4) Create a Bedtime Routine
Always find an activity that keeps you mentally relaxed just before bedtime and make it a routine. Some ideas are reading a book, watching a movie, or listening to music before bed. This ensures that your brain automatically identifies that it’s time to sleep when you begin to execute your bedtime routine.
Know More About REM Stages – People enter REM (rapid eye movement) within the first ninety minutes of falling asleep. As the sleep cycle repeats throughout the night, REM sleep occurs several times every night. REM stimulates the areas in the brain that help individuals to learn.
Learn More About Good Sleep At Main Street Medical
Main Street Medical advises that people should adopt these healthy sleep habits to live and function well. Enough sleep enables you to achieve the things you want in life. It refreshes you, helping you start your day very well.
Contact us to learn more about healthy sleep habits for a healthy life.