The state of insomnia is one of the most predatory conditions all over the world. Every third person is disturbed by it in at least once in their lifetime. But the good news is, this can be contained as mostly lifestyle changes and habits are responsible for it. In most of the cases it’s not what you eat or drink but when do you eat/drink affects your sleep cycle. Healthy sleepers often maintain a lifestyle balance that proves fruitful in other parts of their lives too. Let’s have a look at this piece of writing to discover 7 ways to be a healthy sleeper.
1. Cut down on Stimulants
Your favourite beverages might be the potent enemies of your sleep at night. From coffee to energy drinks, everything contains certain amounts of caffeine that can affect your sleep within 4 to 6 hours of sleep. Therefore, healthy sleepers often avoid stimulants around the evening time. Do not take products containing caffeine, nicotine or alcohol nearby your sleeping hours.
2. Take small meals
When you sleep, you either burn energy or you accumulate it depending upon the type and size of meal you had before going to sleep. If you take a light supper, the body will burn excess fat in body during sleep for energy but if you eat a heavy meal, the energy released will convert into fat and get stored in several body parts. Heavy meals could also lead to indigestion and acid reflux.
3. Exercise at least 35 minutes a day
It takes nothing but just 35 minutes of physical activity for your body to release happy hormones responsible for good sleep. A physically tired body rests well and feels fresh in the morning.
4. Keep a napping schedule
Our mind and body always follows patterns. It is habitual of joining the dots and that is why it is important to maintain a sleep schedule that is perfect for your bodily needs. We all have heard “early to bed, early to rise makes a man healthy wealthy and wise” but it is time to execute it in real life.
5. Design a calm bedroom
Make your bedroom a resting retreat. Don’t fight or speak loudly in the bedroom. Keep the wall colours calm and lighting dim. Most of the healthy sleepers keep electronic devices out of their bedroom.
6. Don’t be in a limbo
If you can’t sleep, do not lie awake. Get up and read a relaxing magazine/book under dim light until you feel sleepy. Drink water if you feel dehydrated as that can also lead to insomnia.
7. Avoid power naps
Power naps can disturb the sleep pattern you were trying to develop. They will recharge you for the moment but at night you won’t be able to sleep. It is in the best interest of our body to not rely on them and rather stick to the schedule.
If your sleeplessness still persists, you should talk to your healthcare on what’s wrong. It could be a disorder or just your mattress. We hope this piece of writing was informational for you. Thank you for reading.