Healthy sleep habits can help you get a good night's rest and improve your overall health. However, developing new habits is not always easy. You should try to make changes slowly and steadily.
The first step is to create a regular schedule for bedtime. You should avoid activities that will keep you awake and distracted before bedtime.
Avoid reading books, watching TV, and listening to music before bed. Instead, do a relaxing activity such as meditation.
Keeping the bedroom quiet and dark can also help you sleep. It is also important to avoid drinking alcohol, which can disrupt your sleep patterns.
Sleeping for a longer period can also increase your performance during the day. During the week, adults should be getting at least seven hours of sleep, and children should get eight to eleven hours.
A healthy diet can also help you sleep better. However, you should avoid consuming foods that are high in saturated fat. This is because they can interfere with your digestive processes, hormone production, and sleep habits.
Getting adequate exercise can also help you sleep better. Try to exercise for at least two hours before you go to bed. Depending on your schedule, you may be able to take a nap during the day. If you do, however, do it for less than 20 minutes.
Getting a regular bedtime routine is another helpful tip. Try to set the same time each night for waking and sleeping. Maintaining this pattern is important for a person's circadian rhythm.
Talk to your doctor or The Air Station if you have sleep disorder symptoms, and get a sleep study to diagnose sleep apnea.