A restful night's sleep is just as crucial as regular exercise and maintaining a nutritious diet. Studies indicate that insufficient sleep promptly impacts hormones, exercise performance, and cognitive functions negatively. Furthermore, it can lead to weight gain and heighten the risk of diseases in both adults and children. Conversely, adequate sleep can contribute to reduced calorie intake, enhanced exercise performance, and overall better health. Unfortunately, sleep quality and quantity have diminished over the past few decades, with many individuals consistently experiencing subpar sleep.
A recent publication in Neurology, the official journal of the American Academy of Neurology, reports that individuals experiencing increased sleep disruptions during their 30s and 40s are at a higher risk of encountering memory and cognitive challenges ten years later.
Whether you grapple with initiating sleep upon bedtime or awaken during the night, struggling to return to slumber, the remedy frequently involves cultivating healthy sleep habits, commonly referred to as ’sleep hygiene’. By refining your sleep hygiene practices, you can expedite the process of falling asleep, prolong your sleep duration, bolster your overall well-being, and enhance your cognitive and emotional state throughout the day.
Relaxation Starts In The Shower
Consider incorporating a hot shower into your bedtime routine. A warm shower before bed can help relax your muscles and soothe your mind, making it easier for you to drift into a peaceful slumber. The rise and subsequent fall in body temperature, induced by the warm water, can mimic the body's natural circadian rhythm, signalling to your brain that it's time to wind down.
Light Meals For Lighter Sleep
What you eat can significantly impact your sleep quality. Consuming heavy or spicy meals close to bedtime may lead to discomfort and indigestion. Opt for light, easily digestible foods that won't burden your stomach. Include lean proteins, whole grains, and plenty of fruits and vegetables in your evening meal. Avoid caffeine and nicotine, as they are stimulants that can disrupt your sleep.
Sip And Settle
A soothing ritual, such as sipping a glass of warm water, chamomile tea or milk before bedtime, can signal to your body that it's time to wind down. The gentle warmth can have a calming effect, while the act of sipping is a mindful and relaxing activity. Milk, in particular, contains tryptophan, an amino acid that can contribute to the production of serotonin and melatonin, hormones that regulate sleep.
De-Stress For Sweet Dreams
Creating a peaceful bedtime routine can help signal to your body that it's time to relax. Engage in activities that help you de-stress and clear your mind. This includes reading a book, practicing mindfulness meditation, or listening to calming music. Avoid engaging in stimulating activities or watching intense TV shows right before bedtime, as they make it harder for your mind to unwind.
Digital Detox: Keep The Phone Away:
The blue light emitted by electronic devices such as smartphones and tablets interferes with your body's natural production of melatonin, making it harder for you to fall asleep. Create a technology-free zone in your bedroom at least 30 minutes before bedtime. This includes avoiding the temptation to check emails or scroll through social media. Instead, use this time to engage in relaxing activities that prepare your mind for sleep.
