TV shows, the Internet, and magazine articles constantly remind us that we need to exercise daily and eat healthy so that we feel better physically and mentally. Yet there is something even more important that we need that is often overlooked.
Getting the right amount of rest is an underrated aspect when it comes to maintaining a balanced and healthy lifestyle. Studies have indicated and proven that sleep can help in the following ways:
- Lower stress
- Improve memory
- Regulate moods
- Boost energy levels
- Combat obesity
- Boost your immune system
- Lower the risks linked to cardiovascular diseases
If your sleep quality starts to improve, you will soon feel more energetic and active when you are awake. Your body should be able to rest completely while you are sleeping. When you don’t, this elevates hypertension and blood pressure and places stress on vital organs such as your heart when you are awake.
How Much Sleep Should You Be Getting?
While most research indicates that the average adult should be sleeping 7 to 8 hours every night. Dr. Rodis states that your sleep quality is much more important when compared to sleep quantity.
“Good sleep” is defined as making sure you get enough sleep to ensure you feel more effective and better when you wake up in the morning. The amount of sleep needed will differ from one person to the next. Some people need less, while others need more. Someone who sleeps soundly for 5 hours is going to feel a lot better when compared to someone that has tossed and turned for 8 hours.
As we start getting older, our sleep quality can become harder to achieve. Stress, aches or pains, having to go to the bathroom more frequently, medical issues, or children that wake us up during the night are all challenges to a regular sleep pattern.
Top Tips On How To Achieve A Good Night’s Rest
Just about everyone has a sleepless night occasionally, which is usually not problematic for many people. But when you start to notice a pattern with sleeping difficulties, there are a few things you can do to change your current sleeping habits. Below are a few handy tips:
Avoid stressful situations or emotional upset before you get into bed. Try not to drink too much alcohol close to bedtime.
Avoid caffeine a minimum of 8 hours before you get into bed.
Quit vaping or smoking as nicotine acts as a type of stimulant.
Go to bed at the same time every night, but avoid going to bed if you feel alert and wide awake.
Participate in regular exercise, but avoid exercising 2 hours before you go to bed. Exercise like aerobics can help you to fall asleep a lot faster along with helping you to get a more restful and deeper sleep.
Relax by getting into a warm bath, reading, or playing soothing and soft music before you get into bed.
Remove computers, tablets, mobile phones, and TVs from your room. If you don’t your brain gets used to this stimulation which can make it more difficult to doze off.
Use your bedroom for sleeping only. Once you are in your bed, use relaxation techniques and creative imagery to avoid thinking about unrestful thoughts.
Your bed should be as comfortable as possible. A good quality Tempurpedic mattress will see you get a great night’s sleep.
Try not to stay in your bed for a long time when you are awake or getting into bed due to boredom.
Doctors warn against the use of over-the-counter sleep medication to assist you with sleep. Most antihistamines and sleep medications only mask the problem. They are only a “temporary” fix to your problem and are not helpful when it comes to chronic conditions. It is better to consult with a doctor to arrive at a suitable solution to your problem.