5 Simple Sleep Routines to Follow
It's a well-known fact that sleep is very important to our physical and mental health. It directly affects your mental and physical health. It can take a serious effect on your daytime energy, productivity, emotional balance, and even your weight if you fall short. Your daily routines – what you drink and eat, the medications you use, how you schedule your days, and how you like to spend your evenings – can significantly impact your quality of sleep. But despite its importance, many people regularly lack quality sleep and are notably sleepy during the day.
If you are feeling difficulty in sleep or want to improve your sleep, you should try following these healthy sleep habits. You can also talk to a doctor if your sleep problem persists. You can also see help from the medical team at Doko.md. Doko is there to bring you the new beginning of your health. You can receive high- quality urgent care and mental health support from the comfort of your home.
1. Crafting a Pre-Bed Routine:
If you have a hard time falling asleep, it’s natural to think that the problem begins when you lie down in bed. However, the lead-up to bedtime plays an important role in preparing you to fall asleep quickly and effortlessly. Bad pre-bed habits are a major factor in insomnia and other sleep problems. You should change these habits. It can take time, but the hard work can pay off by making you more relaxed and ready to fall asleep when bedtime rolls around.
2. Stick to a sleep schedule:
For a healthy lifestyle, you should set aside approximately eight hours for sleep. The recommended time of sleep for a healthy adult is at least seven hours. You should go to bed and get up at the same time every day. Also, try to reduce the difference in your sleep schedule on weeknights and weekends to no more than one hour. You should try to be consistent; it reinforces your body's sleep-wake cycle. If you are not feeling sleepy within about 20 minutes, leave your bedroom and do something relaxing. You can read or listen to soothing music. You should go back to bed when you're tired.
3. Control your exposure to light:
Melatonin is a naturally producing hormone controlled by light exposure. It helps to regulate your sleep-wake cycle. Your brain produces more melatonin when it’s dark. It will make you sleepy. Consequently, the blue light emitted by your phone, tablet, computer, or TV is especially troublesome. You can reduce the impact by using devices with smaller screens, decreasing the brightness down. Additionally, you can use light-altering software such as f.lux. Also, using heavy curtains or shades to block light from windows can help a lot.
4. Eat Light and Healthy Before Bed:
Eating meals late at night and drinking too much alcohol before bed can develop unhealthy sleep habits and encourage weight gain. You can try limiting your eating window to 8 hours per day to improve your metabolism and sleep quality. You should try healthier food options like yogurt or nuts to increase your melatonin levels before bedtime. Having a late-night treat could be working against you. We all know that alcohol is a depressant, which can make you sleepy while drinking. However, its effects wear off quickly, decreasing melatonin levels and disrupting your circadian rhythm, which can delay sleep and develop insomnia.
5. Exercise during the day:
Regular exercise also helps with the symptoms of insomnia and sleep apnea. It also increases the amount of time you spend in the deep stages of sleep. Exercise boosts up your metabolism, increases your body temperature and stimulates hormones such as cortisol. You should try to finish moderate to hard exercise at least two hours before bedtime. If you’re still facing sleep problems, move your exercise routine even earlier. Low-impact exercises such as yoga or gentle stretching in the evening can also help. One in five people will face mental health issues at some point in their lives. And with the coronavirus situation and troubled economy, many people are in crisis right now. At this time, people need a trustworthy place to turn to for guidance and hope. That is our mission at Doko.md. Doko's licensed, experienced and verified doctors, psychologists and psychiatrists are available to support you.