The Ultimate Guide To A Great Night’s Sleep
“Your life is a reflection of how you sleep, and how you sleep is a reflection of your life”
So, you’re doing your best to stay healthy by following a proper fitness routine and best diet. But still, you wake up not feeling energetic and refreshed. Well here’s the probable reason for you: your sleeping habit. If you want to maximize your quality of life, you must start with getting quality sleep. Here, both quality and quantity are of importance. The amount of sleep required depends on various factors, mostly your age. For adults, recommended sleep is 8 to 9 hours each day.
The Importance Of Quality Sleep
Sleeping is necessary for us to function at our best, and if we don’t get adequate quantity and quality of sleep, our performance and our function is not going to be satisfactory. Following are some of the benefits of getting a good night’s sleep.
Research has shown that adults who get less than 7 hours daily sleep, tend to be are more overweight than those who sleep more. Other studies have shown that children and adults with short sleep duration were 89% and 55 % more likely to become overweight, or even obese, respectively, proving there is a strong connection between our weight and our sleep.
Physical And Mental Health
Sleep helps your brain work properly. A good sleep will do wonders for your mental health because during sleep your body works to support healthy brain function. Depression which is a problem for many in today’s tough world can be sometimes be avoided by enjoying quality sleep, as depression is strongly linked to sleeping disorders. Further, sound sleep also benefits you physically, reducing the chances of high blood pressure, diabetes, stroke, kidney disease and heart disease.
Quality sleep will also allow you to better perform your regular daily duties. For adults and children, sleep is essential in remaining productive at work or school. Studies shows that college students who don’t get enough sleep received lower grades than those who did. Moreover, according to the U.S National Sleep Foundation Sleep in America Poll, over 25% of high school students tend to fall asleep in class, while experts tie lost sleep to poorer grades.
Creativity And Decision Making
By nature, sleeping at night and acting during the day will enable us to do more and do it better, with more energy. A good night sleep also increases the ability to learn and enhances our memory and decision making process, meaning less stupid financial decisions among other things. A good night sleep makes you creative as well.
How To Get A Great Night Sleep
Pillows And Mattress
Whether soft or firmer, comfortable pillows and mattresses that suit your personal preference will help you sleep better. Keep your sleeping environment tidy and create a sleep inducing environment by using heavy curtains, blackout shades or eye mask to block light. A quiet, dark environment will help you sleep better too.
Caffeine, which is found in coffee, chocolate and tea is a chemical substance that can keep you awake. Caffeine can stay in the blood for 6-8 hours. In order to sleep better you should avoid drinking tea, coffee and other caffeine related products six to seven hours before sleeping.
Don’t Take Your Problems With You To Bed
Resolve all your problems before going to bed or at least try to put them aside until morning. Try to avoid stressful activities and engaging with individuals who put stress on you. You can also try relaxing activities such as taking a shower, reading a book, or watching a movie to escape some of the negativity that had built up.
Use a sleep-inducing scent. Certain scents such as ylang-ylang stimulate the wave activity in your brain and make you feel more relaxed, leading to a better night’s sleep.
Avoid Long Day Time Naps
The more you nap during the day, the harder it’ll be to fall asleep at night. For most people, day naps disturb and confuse the biological clock, thus affecting the night sleep.
Late Night Eating
What many people prefer to forget- sleep quality can also be affected by our eating habits. Studies show that eating late in the evening will negatively affect our sleeping. So try to eat earlier. One interesting fact found was that a high-carb meal eaten 4 hours before sleep proved to help people fall asleep faster.
After reading this I hope you have a better understanding of the value a good night’s sleep. Unfortunately, in our busy society, many of us are taking sleep for granted. Starting tomorrow, try to plan a more balanced day, including eating and caffeine habits. You won’t believe the results. Good night (: