Author: Jojo Varona
The demands of modern life frequently afford little time for respite, making the prospect of securing consistent, restorative sleep seem impossible.
Alongside nutrition and physical activity, sleep is vital for optimal health, boosting brain function, emotional stability, and overall wellness. Insufficient quality sleep on a regular basis can elevate the risks of numerous health issues, such as heart disease, stroke, obesity, and dementia.
Beyond just time in bed, healthy sleep is characterized by its quality, continuity, and consistency. This entails the amount of sleep, interruption frequency, and a stable and consistent sleep schedule.
Individuals working non-traditional hours or irregular schedules often face heightened challenges in achieving quality sleep. Periods of significant stress can also disrupt established sleep patterns.
Fortunately, numerous solutions are available to improve sleep.
Here are some tips:
Stick to a sleep schedule. Go to bed and wake up at the same time every day, even on the weekends.
Get some exercise every day. But not close to bedtime.
Go outside. Try to get natural sunlight for at least 30 minutes every day.
Avoid nicotine and caffeine. Both are stimulants that keep you awake. Caffeine can take 6–8 hours to wear off completely.
Don’t take naps after mid-afternoon. And keep them short.
Avoid alcohol and large meals before bedtime. Both can prevent deep, restorative sleep.
Limit electronics before bed. Try reading a book, listening to soothing music, or another relaxing activity instead.
Create a good sleeping environment. Keep the temperature cool if possible. Get rid of sound and light distractions. Make it dark. Silence your cell phone.
Don’t lie in bed awake. If you can’t fall asleep after 20 minutes, get up and do a relaxing activity until you feel sleepy again.
See your health care provider if nothing you try helps. They can determine if you need further testing. They can also help you learn new ways to manage stress.
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