Getting an adequate amount of sleep every night is vital for healthy living for both young and older people. It is as crucial as exercising daily to maintain the right weight and have your bodily functions operate at their optimum. Therefore, it is essential to sleep well and for the prescribed hours to increase the chances of living a full life. Fortunately, information on the best ways to sleep and remain healthy are easy to find online regardless of your lifestyle.
Importance of sleep on health
Although life has become busier over the years, it is still important to carve out time that allows you to rest adequately. It is advisable to avoid going without sleep for long intervals as it will negatively affect your health in the long run. Some of the benefits of sleeping enough are highlighted below.
Sleep deprivation affects some important functions of the brain such as performance, cognition, productivity, and concentration. When the brain is impaired, it affects the majority of the bodily function leaving a person tired and unable to tackle normal duties. In most cases, better concentration because of adequate sleeps also enhances the memory as well as an individual’s problem-solving skills.
Reduces chances of weight gain
Sleeping enough plays a significant role in the maintenance of body weight because it helps regulate an individual’s appetite and glucose sugar levels. Proper sleep lessens the chances of becoming obese which if not handled in good time may lead to serious diseases. Also, good sleep helps in stabilizing the hormones that control the appetite thereby reducing unnecessary cravings for unhealthy food. Therefore, if you get enough sleep, your chances of adding weight are greatly reduced both for adults and children.
Lessens risk of heart disease
Poor sleeping habits in some cases accelerate development of lifestyle diseases that affect major organs such as the heart. When you get enough sleep, your heart and other vital blood vessels are kept healthy at all times. Most times, the impact of reduced sleep may be gradual, but the result is a heart that works below optimum thus negatively affecting functions in different parts of the body.
Enhances proper mental health
Inadequate sleep that leads to disorders such as insomnia or sleep apnea is often linked to depression in humans. Sleeping regularly ensures that your brain and overall mental health is at its best at all times. In some cases, people that show mild signs of depression or development of sleep orders often get over the condition by scheduling proper sleep time as part of their night.
Improves social interactions
Social interactions are more enjoyable when you have had a good rest the previous night. When sleeping your brain gets renewed giving you a fresh feeling and the ability to recognize important details when interacting with others. Details such as facial expressions play an important role in social gathering and can make the difference between making a connection with another person or not.
5 best tips on getting quality sleep
Anyone that cares about their health, cannot underestimate the importance of getting regular sleep. However, it is important to enjoy quality sleep which is essential in ensuring that you always wake up well rested and enthusiastic about the day ahead. Below are some ways in which you can get better sleep.
- Adopt a sleep routine
The best way to optimize your sleep is by setting up a scheduled time that ensures you rest for a specified number of hours every night. The schedule will help regulate your inner clock, making it possible for you to wake up without an alarm clock. To ensure that your routine works, ensure that it is also adhered to over the weekend or public holidays. Also, if you need to nap, it is essential that its duration be between twenty minutes to half an hour for it to be effective.
- Reduce your meals before bed
Eating well plays an important role in ensuring your sleep goes on uninterrupted throughout the night. It is advisable to consume small portions of food when planning to go to bed to avoid discomfort in the body. Avoid liquids such as caffeine, alcohol, and nicotine, before retiring to bed, to reduce any chances of enduring sleepless nights. Additionally, it is advisable to minimize the amount of liquids consumed so as to reduce bathroom breaks when sleep.
- Make your sleeping environment better
When your bedroom gives an impression of a laid back space that is designed to unwind and relax, it gives a message to the brain that it should be ready for adequate sleep. It is important to ensure that your beddings are in good condition and can serve as a great place to relax. Some of the things to include of the room include best bed rest pillows, foam toppers, and mattress firmness among others.
- Lessen light in the bedroom
A dark and quiet room makes it easier for you to sleep much longer thereby ensuring that you get as much rest as possible. It is advisable to invest in heavy curtains that block out every ray of sun or light so that your room. Also, the circadian rhythms are better managed when the amount of light penetrating the room is restricted.
- Indulge in relaxing activities
Preparing to go to bed is made easier when winding down is done in advance using a variety of techniques. These techniques ensure that your mind and body are aligned so that your body can relax and get ready for sleep. Most times, the techniques are simple and may include simple exercises that include deep breathing and muscle relaxation among others.
In general, developing sleeping habits that ensure you and your family enjoy quality rest whenever they need it, is essential to one’s health. It is essential to learn more about healthier ways to ensure your sleep is up to par with what doctors and sleep professionals refer to as “healthy” sleep.