WPG Health Update: Top 6 Ways To Get A Good Night’s Sleep
If you have trouble falling or staying asleep, you are not alone. Millions of Americans struggle with this issue.
Lack of sleep is dangerous, not only because it raises the risk of accidents, but it also increases your risk of many chronic illnesses and obesity. Creating a well balanced sleep routine is important to your appearance, performance and overall health.
Check out these top six ways to get a good night sleep.
Go to bed and wake up at the same time every single day, even on days that you don't have to get up. When you maintain a regular wake and sleep pattern seven days a week, your body gets into a regular cycle.
According to Harvard's Medical School, the top three stimulants that affect your sleep habits are caffeine, smoking and alcohol. Nicotine, antihistamines and prescription medications can also be a leading cause of abnormal sleep habits. Avoid consuming these too close to bedtime to prevent wakefulness and poor quality of sleep.
Getting at least 150 minutes of vigorous exercise in the morning or late afternoon can help you get a good night's sleep in the evening. However, exercising too close to bedtime can make it more difficult for you to go to sleep.
Midnight munches...we all have had them at one point. It is temping, especially when you are up late, to want to eat again. But that is actually really bad for your body. First there is a spike in your blood sugar, then it will crash, all before you even wake up. This blood sugar crash puts strain on the body. In addition, a heavy or spicy meal can create indigestion and keep you up at night. .
Most people do not realize this but too much of artificial light from TV, tablets or a laptop can actually lead to insomnia. This extra exposure shifts wakefulness to later in the evening cause you to not be able to sleep. To stop this from happening, ensure you get adequate exposure to natural light and lay off the iPad in bed.
Before getting into bed, make sure your sleep environment is pleasant and relaxing. The bed should be comfortable and the room temperature and light should be adjusted according to your needs. Don't work or do bills in bed, it will only wake you up. You want to associate your bed with sleep and relaxation.