According to the trusted source by CDC or Centers for Disease Control and Prevention, more than one-third of U.S. adults routinely sleep less than six hours a night. That is definitely not sufficient. Having adequate sleep is crucial for your body function from better heart health and less stress to improved memory and weight loss.
If you think loading up on caffeine or sneaking in naps would help, then you are not right. You should have quality sleep every night to enjoy a healthy life. While you might not be able to control the factors that interfere with your sleep, you can adopt habits that encourage better sleep. Follow the below discussed simple tips to get better sleep at night.
1. Stick to a sleep schedule
Getting 8 hours of sleep is required for an adult but make sure it is not more than 8 hours. Set aside no more than eight hours for sleep. Sleep at least 7 hours is the best for a healthy adult. Most people don’t need more than eight hours in bed to achieve this goal.
Develop a sleep schedule. Go to bed and get up at the same time every day. Try to limit the difference in your sleep schedule on weeknights and weekends to no more than one hour. If you don’t fall asleep within about 20 minutes, just leave your bedroom and do something relaxing, like listening to soothing music or meditation. Repeat the process as needed.
2. Exercise can help
According to the Researchers in Northwestern University’s Department of Neurobiology and Physiology, previously sedentary adults who do aerobic exercise at least four times a week improved their sleep quality from poor to good. However, just ensure to wrap up your workout session several hours before your bedtime so that you don’t feel to urge to get a good night’s sleep.
3. Change your diet
Change your food and diet a little and include food that promotes healthy sleep. Cut out the food and drinks that contain caffeine, such as coffee, tea, soft drinks, and chocolate, by mid-afternoon. Your diet chart should be from heavier to lighter. Breakfast should be the heaviest while your dinner must be the lightest. Also, finish it at least 3 hours before bedtime. Avoid spicy or heavy food, which can keep you awake with heartburn or indigestion.
4. Get healthy sleep supplements
Healthy sleep is the key to a healthy life. It is as important as diet and exercise. Completing your sleep cycle is a must if you want to start your new day in a refreshing mood. Proper sleep habits sustain many biological processes. If you have a sleep issue or if your sleep cycle is not completed, your biological processes will start malfunctioning. With organic sleeping pills, you can sleep better, and give you the energy to fight stress, fatigue, depression, and anxiety.
With healthy sleep supplements, you can alleviate the symptoms of insomnia, reduces sleep latency, and improves sleep quality. When you consume our healthy sleep supplement, you can even fight jet lag.
5. Stay away from any kind of electronic gadgets an hour before bedtime
According to a survey by National Sleep Foundation (NSF), nearly all people use some type of electronics, like a television, video game, computer, or cell phone, within the last hour before going to bed, which is definitely not good. That can impact your sleep badly. Rays from these devices stimulate the brain, making it harder to sleep. Put your gadgets away at least an hour before bedtime to enjoy quality sleep.
These are the top five tips that you can follow to get healthy sleep every night and stay healthy. When you sleep better, your day becomes more enjoyable.