Do you know how essential sleep is to your health? It holds the same importance as having a healthy diet and exercising to stay fit, strong, and active. A sound sleep heals damaged cells, boosts your immune system, recovers your body from day-long activities and gives you a healthy heart. It makes your heart and cardiovascular system ready for a new day.
Sleep is an uncompromisable and compulsory luxury. People often don’t take it seriously. Never take it for granted. An interruption in your sleep cycle can severely affect your mental as well as your physical health. Read on to learn how to have a sound sleep and keep the body and mind healthy and refreshed.
The quality of the mattress on which you sleep plays a crucial rule to give you a sound sleep. Ensure your bed is comfortable and has not exceeded its lifespan. If you’ve been sleeping on the same bedding for the last eight years or more, it is recommended to visit the mattress store and get a new one for yourself. Along with the mattress, the pillow should also be comfortable and free from allergens. Your pillow should not misalign the sleeping position of your neck and head.
When you wake up, your body should not show any aching signs. If you are experiencing any such backache or pain in the neck, your mattress or pillow may be the cause behind it.
Don’t Interrupt Your Sleep Cycle
A regular sleep cycle is a must. It refreshes you and keeps you energized. It is recommended that every day you go to sleep and wake up at the same time. By doing so, your body’s internal clock gets set. This also lets you awake automatically once your sleep cycle completes. Symptoms like jet lag appear when you disturb your daily sleep routine on weekends.
If you go to sleep late at night, compensate it by taking a nap in the day time. This won’t affect your regular sleep-wake cycle. Your nap times should not be lengthy ones like 2-3 hours, or you again will sleep late at night, and the cycle continues.
Exercise only in the day time and not before the time that is close to going to bed at night. Persons who exercise regularly don’t feel sleepy during day time and also get sound sleep at night. Don’t expect results in a week, months of exercise can let you experience the full effect.
When you do workout daily, it speeds up metabolism, gives you energy by elevating body temperature, and hormones like cortisol are also stimulated. All this makes you feel less sluggish during the day and lets you have a sound sleep at the right time.
Be Smart About Eating and Drinking
Your eating and drinking habit’s effects play a huge role in your sleep cycle. If you drink caffeine and nicotine, it disrupts your sleep. You need to limit its intake. Heavy meals at night time should also be avoided, especially acidic or spicy foods. Also, if you consume lots of fluids, it disturbs your sleep as you need to make frequent rounds to the bathroom at night. If possible, avoiding sugary foods also helps.
Create a Sleeping Environment
A dark and quiet place is often considered ideal for sleeping. If you are more exposed to light or noise, it makes your sleep process more challenging. The disruptive items like television, computer, laptop or phone should be shown the way out of the room. All this helps your brain to let you go to sleep on time.
By trying all these ways, you will surely get a sound sleep. Though people can experience occasional sleepless night, if it is troubling you daily, it’s time to see a doctor.