by Vincent Winters 20 July, 2016
Did you know, getting enough sleep every night is absolutely essential to your overall well-being?
During sleep, our body has a chance to recover from daily physical and emotional tensions. Depending on your age, activity level and genetics, you need to get between 6-10 hours of quality sleep for optimal health.
However, getting into bad habits that cut into our precious rest and recovery time soon take its toll on your health. Have you ever noticed how terrible it feels the next day after a bad night’s sleep? Well, poor quality of sleep has been associated with decreased consciousness, coordination, energy and overall performance.
If we continue to neglect, these combined effects take a toll on mental and physical health. Lack of sleep can also be a real danger for driving. In the US, it is considered to be a contributing factor in nearly half of traffic accidents that occurred during 2008.
Your body will soon tell you if you are not getting an good night’s sleep. In this case, it is time to use these 10 tips concrete actions to improve the quality of sleep naturally:
1. Create an atmosphere of relaxation quiet bedroom
Try to keep the room as quiet as possible, all we have awakened in the night before with some unwanted street noise. It is possible to counteract this by soundproofing and windows of their rooms or listening to soothing music.
In addition, remove any objects from your room that can stress you out unconsciously. You do not want to distract bright colors, reminders of deadlines or emergency procedures on your nightstand. They even have, clean and fresh sheets can help you feel more comfortable and relaxed.
2. Create a consistent sleep schedule
Studies have shown when we maintain a regular bedtime and wake time, we can normalize our circadian rhythm – watch biological. This means we must avoid sleeping on even in our days off. The best way to find out if you go to bed at the right time is when we are naturally wake up at the same time every day.
3. Increase daily sun exposure (and darkness of night)
may have not realized that sunlight is essential to regulate our sleep cycles and lifting our mood and our levels of vitamin D. so make sure you pop out every time you have the opportunity to enjoy these benefits.
To help keep the circadian rhythm on the track, allowing plenty of natural light in your home or office during the day. Then, once night falls, keep your room weak as possible to promote natural secretion of melatonin- a natural hormone that makes us dream.
4. Avoid caffeine after lunch
Caffeine is a powerful stimulant that many use to get through a hard day work. Coffee and caffeinated energy drinks do a great job in keeping the mind and body awake and alert, but is easily prevented from getting a good night’s sleep.
Its effects on the body may last longer than you think, so if you want to improve your quality of sleep, avoid caffeine intake at least 4-6 hours before bedtime.
5. Avoid taxing and mentally stimulating activities
Furthermore, studies have found that the use of mobile phones, tablets or other electronic devices before bedtime can greatly reduce sleep duration and quality . Therefore, they stick to activities that require minimum concentration and alertness. Avoid using electronic devices backlit at least one hour before bedtime.
6. Following a ritual “wind down” before sleep
Everyone has their own way to relax before sleep. For some, it could take a hot shower, while others may prefer a quick massage. reading a book is another activity bedtime popular. However, following a routine of regular relaxation will be help ease your mind off the dream and keep .
7. Consider taking short naps during the day
recent sleep management techniques have revealed that taking short naps of up to 30 minutes during the day could help improve the quality of sleep later. However, taking long naps, especially after 4 pm, will adversely affect the quality of your sleep.
8. Do not eat before bedtime
eating a heavy meal one to two hours before bedtime in bed can be very disturbing. You will most likely be getting back or overnight to go to the bathroom, plus they can face indigestion or other digestive problems.
should allow your body approximately 3-4 hours between lunch and bedtime to minimize the amount of time required for the onset of sleep .
9. Get regular exercise during the day
constantly hear about the many benefits of regular exercise. As a result, exercise can be a powerful method of improving sleep quality. moderate daily exercise and stretching has been that improve physical and mental health and to promote a good night’s sleep.
10. Avoid alcohol and cigarettes Particularly before bedtime
This may surprise you, especially if it is considered a strong drink to be a great help to sleep. Obviously, these vices have the opposite effect. A 2005 study found to have alcohol or smoking before bedtime reduces sleep quality and increases the chance of insomnia .