Healthy tips to sleep.
A good night’s sleep is something many of us take for granted. We often think we can call it a night and fulfill the required hours of slumber at any time. But, research has shown that a poor sleeping pattern negatively affects your brain function and hormones. It can also impact exercise performance and also cause weight gain.
With the right habits practiced, achieving good sleep can help you exercise better and be healthier overall. Here are some effective ways to achieve good quality sleep as recommended by the Sleep Foundation.
Minimise Light Disruption
Excess light exposure can spoil your sleep and circadian rhythm, the body’s internal clock that regulates your sleep-wake cycle. Drape dark curtains over your windows or put on a sleep mask over your eyes to block light and prevent it from interfering with your rest.
Use Pleasant Aromas
Light and calming scents can help you fall asleep easily. Choose essential oils with natural aromas like jasmine that are often used to treat insomnia or, lavender, which is known for its relaxing effects.
Take Short Naps
Napping too long or too late in the day can mess up your sleep schedule, making it harder to get to sleep when it’s about time to do so. If you need those short snooze moments, the best time to nap shortly after lunch, and 20 minutes or so will do the trick.
It’s easier to fall asleep when you’re totally relaxed. Quiet reading, low-impact stretching, and listening to soothing music half an hour before bed time can get you into the right frame of mind for sleep.
The light from mobile phones, tablets, and laptops can keep your brain wired and suppress your natural production of melatonin; making it harder to truly unwind. Try to disconnect from all devices at least half an hour or more before going to bed.
Avoid late dinners and suppers, and minimize fatty or spicy foods to keep food-based sleep disruptions to a minimum. If you really need an evening snack, go for something light and healthy. The general rule of thumb is to wait three hours between your last meal and bedtime.
Reserve Your Bed for Rest
A comfortable bed may tempt you to do a lot more activities on it, but this can create problems at bedtime. Maintain a strong association between your bed and sleep by keeping activities in your bed limited to sleep and sex.
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