Adequate sleep benefits range from improved heart health and lower stress to improved memory and weight loss.
Sleep experts recommend 8 hours for people between 18 and 21 and 7 hours per night for adults over 21.
Unhealthy daytime habits and lifestyle choices may leave you tossing and turning at night and adversely affect your mood, brain and heart health, immune system, creativity, vitality, and weight.
Here are a few tips and tricks to help you sleep better at night:
Have a sleep schedule: Keep up with the same bedtime sleep schedule and wake up time, even on weekends. This helps regulate the clock of your body and may help you fall asleep and stay asleep for the night.
Daily Exercise: Try to exercise daily. Strong exercise is best, but even light exercise is better than no activity. Exercise at any time of day, but not at the expense of your sleep time.
Comfort: Sleep on a good pillow and mattress. Ensure that your mattress is comfortable and supportive. Most people don’t know that mattress have a shelf life/ life expectancy – about 9 or 10 years for most good quality mattresses. The one you have been using for years may have surpassed it’s life span. Make your room comfortable and inviting for sleep. Clear out your bed and let be for sleep only.
Avoid alcohol and heavy meals in the evening: Alcohol and caffeine can disrupt your sleep, except you plan to stay up all night, avoid consuming them. Eating large or spicy meals can cause indigestion discomfort that can make sleeping difficult. If you can, avoid eating large meals two to three hours before bedtime. If you’re still hungry, try a light snack 45 minutes before bedtime.
Wind down: Try to clear your head a few hours before bed time. You can read a book or listen to soft music that will put you in the mood for bed. Stay clear of the light rays from your tv, laptop or mobile phone before bedtime.
Trying one or more of these tips should help you sleep better at night.