Have you ever wondered why a good night’s sleep leaves you feeling refreshed and mentally sharp? It turns out that sleep plays a crucial role in clearing out the waste and toxins that accumulate in your brain throughout the day.
Sleep is as important for good health as diet and exercise. Good sleep improves your brain performance, mood, and health
Not getting enough quality sleep regularly raises the risk of many diseases and disorders. These range from heart disease and stroke to obesity and dementia.
There’s more to good sleep than just the hours spent in bed.
According to a medical expert, Healthy sleep encompasses three major things, “One is how much sleep you get. Another is sleep quality that you get uninterrupted and refreshing sleep. The last is a consistent sleep schedule.”
Let’s look at tips to getting a good quality sleep.
1. Stick to a sleep schedule. Go to bed and wake up at the same time every day, even on the weekends.
2. Get some exercise every day. But not close to bedtime.
3. Go outside. Try to get natural sunlight for at least 30 minutes every day.
4. Avoid nicotine and caffeine. Both are stimulants that keep you awake. Caffeine can take 6–8 hours to wear off completely.
5. Don’t take naps after mid-afternoon and keep them short.
6. Avoid alcohol and large meals before bedtime. Both can prevent deep, restorative sleep.
7. Limit electronics before bed. Try reading a book, listening to soothing music, or another relaxing activity instead.
8. Create a good sleeping environment. Keep the temperature cool if possible. Get rid of sound and light distractions. Make it dark.
9. Silence your cell phone. Adopt the habit of putting your phone on silence in order to have a good sleep.
10. Don’t lie in bed awake. If you can’t fall asleep after 20 minutes, get up and do a relaxing activity until you feel sleepy again.
11. See your health care provider if nothing you try helps. They can determine if you need further testing. They can also help you learn new ways to manage stress.
