Having a good night’s sleep or not affects mental and physical health in many ways. If you fall short, it can take a toll on your daytime energy and if you oversleep you are doomed to a sedate lifestyle which can affect you emotionally and also lead to obesity and other ailments.
To promote quality of life, adults need 7-8 hours of sleep each night, but due to today’s lifestyle this is easier said than done. So if you want to avoid this, try these seven sleep hygiene improvements to help you to work your way up to healthier sleeping habits.
Create a sleep-inducing space
The best way to fall asleep quickly is by making your bedroom as comfortable and relaxing as possible. To design the ideal sleeping environment the focus should be on:
- Quality bedding
- Good mattress and pillows
- Minimum light disruption
- Keep noise to a minimum
- Infuse pleasant aromas
Control your sleep schedule
If you can control your sleeping schedule you are well on your way to taking a positive step forward for better sleep. Try implementing:
- Fixed sleep and wakeup time on all days
- Budget time for a good sleep
- Avoid long naps during the day
- Try not to watch late-night TV shows
Take CBD capsules
CBD has become one of the most powerful supplements in recent years to induce sleep. However make sure when buying a product, any trace of THC would make it a controlled substance. Find quality CBD oil for sale that doesn’t cost too much in recyclable bottles. They are easy to swallow and offer a better alternative to those who don’t like the taste of drops.
Pay heed to food and drink
Avoid large meals within a few hours before bedtime, but that doesn’t mean you should go hungry or overeat. Things like alcohol, caffeine and nicotine should be taken with caution as their effects can take hours to wear off and wreck your sleeping lifestyle, even though they may make you sleepy at first.
Going for brisk walks will not only tone up your body but will keep you awake less often at night. Any form of exercise will boost the sleep hormones, especially during exposure to the morning daylight which assists in the natural circadian rhythm.
The worries of daytime usually bubble up to the surface at night. If you are worried about piling bills or other personal issues it will deactivate the hormones that put the body to sleep. Deep breathing is a great way to promote good sleep and reduce the anxieties of the day. Inhale deeply and slowly and then exhale to fight off the stress stimulus.
Talk with a doctor
Should serious sleep disorders continue, a doctor will be in the best position to offer detailed advice. If sleeping issues are worsening and affecting health and safety despite your best efforts, consult a specialist. Identifying and treating any underlying causes can help you get the sleep you deserve.