A good night’s sleep is as essential as a healthy diet and regular exercise. Unfortunately, according to the National Sleep Foundation, 62% of the American adult population suffers from sleep problems every other night of the week.
Lack of sleep has a negative impact on the quality of your life, as well as your overall health. In fact, several studies show that a lack of adequate sleep can negatively affect your hormones, exercise performance, brain function, and energy levels.
In addition, it can lead to mood swings, memory problems, and trouble thinking and concentrating properly. Worst of all, chronic sleep can cause high blood pressure, weight gain, and a weak immune system. In-depth studies also reveal that chronically poor sleepers are at higher risk of developing cancer and dying from it.
If you plan to optimize your health, improve the quality of your sleep, and lose weight, you should get a good night’s sleep. Here are the top healthy sleep habits and why a good night’s sleep is essential:
Why do you need a peaceful sleep every night?
Getting enough sleep is vital to ensuring optimal health and well-being. When it comes to your health, sleep is just as essential as exercising regularly and eating a balanced diet:
Multiple research studies show that getting a good night’s sleep is crucial to ensuring better concentration, productivity and cognition. The link between sleep and obesity is unclear, but several studies show that getting a good night’s sleep ensures a low increase in weight. A good night’s sleep helps reduce calorie consumption, and a good night’s sleep helps ensure better performance intensity, better coordination, faster speed, more energy, and better mental functioning. social and emotional intelligence. A sleep deprived person is likely to have trouble recognizing other people’s expressions and emotions.
The 5 best healthy sleep habits
If you find it difficult to sleep at night, you should consider reviewing your sleep hygiene. A healthy lifestyle combined with behavior changes can help you get a good night’s sleep:
Reduce exposure to blue light at night
Exposure to bright light is beneficial throughout the day. However, at night, exposure to light has adverse and harmful effects. It is mainly due to its impact on the circadian rhythm that it tricks your brain into thinking that it is still daylight.
In turn, it reduces the production of hormones like melatonin that help your body relax and get a good night’s sleep. But unfortunately, blue light is popularly used in smartphones, computers, and other electrical devices and is by far the worst type of light when it comes to healthy sleeping habits.
For this reason, you must learn to reduce your nighttime exposure to blue light. Here’s how you can do it:
Wear glasses that help block blue light Download revolutionary apps that block or reduce blue light on your tablet, smartphone, laptop and computer Avoid watching TV at night Turn off bright lights at least 2 hours before bed at night
Reduce or prolong naps during the day
While short, energetic naps during the day or night are good for your health, long, irregular naps can negatively affect the quality of your sleep.
When you sleep during the day, it ends up messing up your internal clock. Therefore, it may be difficult for you to sleep at night. However, according to an in-depth study, people who slept during the day ended up being more sleepy during the day.
At the same time, another in-depth study revealed that taking a 30-minute nap improves your brain function, while longer naps can harm your health and sleep. However, several studies show that regular naps during the day do not affect the quality of sleep.
Get the right bed for maximum comfort
The best way to sleep fast is to design your bedroom to ensure comfort and relaxation. A mattress is an essential item in your bedroom that promotes healthy sleep. According to multiple studies, a medium firm mattress offers maximum comfort, spinal alignment and support; thus ensuring a quality sleep.
Unfortunately, this factor is often overlooked and can contribute to various problems when it comes to sleeping through the night. When building your sleeping environment, be sure to invest in a suitable mattress that guarantees comfort and durability. Let’s discuss how you can ensure this:
Use a high-quality mattress to make sure you sleep on a comfortable surface. Also, make sure your pillow is soft and comfortable to avoid back and neck aches and pains. Choosing high-quality bedding, such as luxurious sheets and soft blankets, is essential to making your bed look and feel cozy. Look for bedding that feels soft to the touch and helps maintain an optimal temperature throughout the night. When shopping for a mattress, ask your friends and family for recommendations. You can also read online reviews for popular beds. However, before you start your search, make sure you get the right bed, one that supports your body weight, sleeping position, and meets your unique sleep needs. A good bed offers full-body support and pressure-relieving comfort for pain-free sleep. In addition, it must be strong enough to last at least up to eight years; therefore, the leading brands offer a 10-15 year warranty. When selecting a mattress, you should also consider the materials. Memory foam is one of the most popular mattress materials, known for hugging the body. Additionally, its slow response speed and isolation of movement make it an ideal choice among couples and combination sleepers.
However, people who tend to sleep warm avoid memory foam due to its heat retention properties. Another similar type of mattress is latex, which is naturally cool and hypoallergenic. Offers exceptional bounce and conformity for easy movement and support in all sleeping positions.
Another popular mattress material is the hybrid, a combination of spring and foam, which offers the benefits of both materials and guarantees maximum comfort. Additionally, hybrids are compatible with sleepers of all body sizes. However, latex and hybrid are at the higher end of the price spectrum.
Firmness is also a major factor affecting the comfort of your mattress. Heavy people and tummy sleepers prefer firm mattresses, while side sleepers and side sleepers look for soft, fluffy beds. However, the ideal firmness that works for most sleepers is moderately firm, meeting the needs of average back sleepers. It is best to buy a mattress in person to test it and test it before making the final purchase. Visit a mattress store that offers a minimum 15 minute sleep test to test your favorite mattresses. Usually the staff also guide you in making the right decisions based on your sleep requirements. When selecting a mattress, check your home test; it usually comes with a 100 to 365 night trial to ensure the bed is right for you. Plus, they also come with customer-friendly return policies, so you can return the mattress for a full refund during the trial period.
Optimize your sleep schedule
Take control of your regular sleep schedule to take a step towards an intermittent night’s sleep. To avoid destroying your daily schedule for the benefit of your sleep time:
There is no way you can get used to a healthy sleep routine if you keep waking up at different times in the morning. So choose a time to wake up every day and stick to it, even on weekends when you feel like sleeping in late. To ensure you get the required and recommended amount of sleep, make an effort to budget for your sleep time. Consider your wake-up time, count down, and identify your target bedtime. If possible, try to volunteer more time before preparing for bed. To sleep well at night you have to be careful with naps. Long, irregular naps at night can disrupt your sleep schedule, which, in turn, makes it difficult to sleep at night. Nap time should be in the early afternoon for no more than 20 minutes. When adjusting your sleep schedule, it is best to make changes gradually, no more than 1 to 2 hours apart each night. In this way, you can ensure that your body gets used to its new schedule in a much more sustainable way.
Take a melatonin supplement
Melatonin is the vital sleep hormone that instructs your brain to relax and fall asleep. As a result, melatonin supplements are a popular sleep aid.
Melatonin helps treat insomnia and is the easiest way to fall asleep faster. However, an in-depth study shows that taking just 2 mg of melatonin before bed can help improve sleep quality. In addition, it energizes people for the next day and allows them to fall asleep faster.
At the same time, another revealing study shows that more than half of the group fell asleep faster and noticed a 15% improvement in sleep quality. Not to mention, no withdrawal effects were detected during the studies.
Melatonin is also a great way to adjust to new time zones and when traveling. It’s because melatonin helps your body’s circadian rhythm return to normal. In certain countries, you will need a prescription before buying melatonin. In other countries, you can easily find melatonin in physical stores and online.
A good idea is to take 1 to 5 mg of melatonin thirty to sixty minutes before bed. Start with a low dose to determine your tolerance and add the amount according to your needs. Melatonin can alter your brain chemistry; It is recommended that you consult a doctor before use.
The fact is, humans cannot function without an adequate amount of sleep. Along with exercise and nutrition, getting a good night’s sleep is critical to ensuring your health. If you want optimal health, you must take care of your sleep.
Another in-depth study on lack of sleep reveals that lack of sleep increases the risk of obesity by 89% in children and 55% in adults. Not only that, lack of sleep is one of the leading causes of multiple health problems like heart disease, hypertension, anxiety, depression, diabetes, and in chronic cases, leading to death. So if you’re ready for wellness, it’s best to make sleep a top priority. Don’t forget that the right mattress can help you get a good night’s sleep.