One of the best ways to promote your health is by having a quality sleep. Studies have shown that sound slumber results in increased energy and productivity, and also help to improve the heart and boost the immune system. In addition, you get to improve your mood and feel much satisfied. It is generally recommended to sleep for about 7 to 9 hours daily to get its full benefits.
However, sleep doesn’t come by easily to everyone. Besides, it is not just about how long you sleep, but also how well. Poor sleep can be due to biological factors, especially in women, like during menstruation or in menopause or an illness. It can also result in having an unpleasant day.
The good news is that you don’t have to deprive yourself of sleep regardless of any factor at all. You can improve your sleep by knowing what works best for you. Keep reading to know more
1. Keep a sleep diary
You can begin by tracking your sleep everyday for two weeks by writing down everything that surrounds your sleep. Write about the time you go to bed, how long you had to wait till you fall asleep, the number of times you wake up through the night, the time you finally wake up in the morning, and how you feel.
You can also write about how your day went, this will help you compare your sleep patterns during the day and make it easy for you to know if the events of the day were the root cause of a bad sleep or not. By the end of two weeks, you will be familiar with your sleep pattern and it will help improve your sleep.
2. Don’t exercise within 4 hours of bedtime
It is good to exercise due to the many health benefits attached to it, but you should avoid working out close to your bedtime. Studies show that 30 minutes of vigorous aerobic exercise elevates the body temperature for about 4 hours, which can inhibit sleep. If you workout at night, wait for your body to cool down within four hours, and at this point will signal the brain to release sleep-inducing melatonin.
3. Cut caffeine after 2 pm
Although caffeine has its health benefits, it stays in the system for about 8 hours, which prevents the brain from entering into deep sleep or may even keep you awake. By cutting caffeine after 2 pm, you won’t have to worry about the trouble sleeping at night.
You can improve your sleep by following one or all of these tricks.
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