Track Your Sleep Patterns
Scientists agree that sleep enables restorative bodily processes that allow us to stay healthy and sharp. Nevertheless, over 30 percent of adults in the US fail to get the 7-9 hours of sleep recommended by specialists. As sleep deprivation can lead to severe health problems such as type 2 diabetes, obesity, depression and cardiovascular disease, you should track your sleep patterns to ensure you do get a good night rest. There are smartwatches and other wearable devices and apps that allow you to monitor your sleep to identify such problems. They are less accurate than apps that track heart rate and activity patterns, but they are, by all means, better than nothing.
Have A Consistent Sleep Schedule
Restful and restorative sleep requires more than sleeping between seven and nine hours a day. It also requires consistency, in order to allow the body to pass through all the different sleep phases. REM sleep, for instance, plays an important role in learning and memory, while deep sleep promotes the release of the growth hormone into the body. Maintaining a regular bedtime is essential for improving your sleep quality. According to a recent study, students with irregular sleep patterns perform more poorly than those who stick to a consistent sleep schedule.
Take Short Naps After Lunch
Whenever possible, sleeping for about 20 minutes after lunch is very good for you, as it gives you the energy required to go through your afternoon chores or duties. Nevertheless, you should keep these naps short, in order to prevent them from disrupting your night sleep.
Don’t Consume Alcohol Or Caffeine In The Evening
Many believe that a glass of wine before bedtime improves sleep. In fact, studies show that alcohol consumption does help people fall asleep faster. However, it also reduces the amount of REM sleep and therefore leads to the lack of focus and the drowsiness we all know as a hangover. Furthermore, alcohol increases urine production, making us wake up a few times throughout the night to use the bathroom. Also, caffeine blocks the release of sleep-inducing substances in the brain. Researchers suggest drinking our last coffee of the day at least six hours before bedtime.
Create a Haven For Sleep
Your bedroom should be conducive to sleep. It should be tidy and clutter-free. It is hard to switch off your brain in a cluttered environment. Bedroom furniture should have enough storage to keep everything out of sight take a look at this Rooms To Go furniture assessment.
Dim Bright Lights Before Bedtime
Our body uses light levels to control our metabolism, internal temperature and hormone levels. According to scientific studies, dimming bright lights in the evening helps the body to relax and prepare for sleep. Also, refraining from using screens for at least two hours before bedtime can help you improve your sleep quality.