Healthy sleep is essential. It helps us to stay healthy, improve our mood, get more energy during the day and promote overall wellness. Lack of sleep can cause health issues in the long term. However, thanks to digitalisation and the speed of life, it could be hard for most people to have a healthy sleep schedule as we tend to procrastinate and have high-stress levels, making it incredibly difficult to fall asleep and wake up energised.
Luckily, there are many ways you can restore your sleep cycle and help improve your wellness. Let’s explore the most popular and effective ones below:
Be Mindful of Light
Exposure to natural light is essential to promote a healthy sleep schedule. The National Center for Biotechnology says that getting exposed to morning light can help people promote energy and concentration as soon as they wake up. However, it is also crucial to spend some time outside in the evening, so you can also see that it is becoming dark, informing your body that it will soon be time to go to sleep.
Cut Down on Evening Screen Time
Devices we use on a daily basis are sources of excess mental stimulation, and they emit blue light that can disturb our circadian rhythm (inner clocks). That is why it is recommended to avoid using gadgets before going to sleep for at least 2-4 hours. This will help you to calm down and prepare your brain to fall asleep.
Set and Follow a Bedtime Routine
One of the key ways to maintain a healthy sleep schedule is by setting and following a bedtime routine. This means falling asleep and waking up at the same time all week. You should also keep the schedule during the weekends since it also affects how your sleep schedule works.
Even though it will be hard for a few weeks, you will be able to adjust and let your body know the time it needs to release sleep hormones. You can also try specially formulated pills to wake up if you can’t wake up early and need some help from natural ingredients.
Be Careful with Naps
Although naps are great when you are exhausted and need an extra house to sleep in during the day, the duration of naps plays a key role in your night rest quality. Napping for too long can disturb your inner clocks, which will make it harder to fall asleep, and you will need to start setting the regimen over and over again. Therefore, try to take naps for 30 minutes max or go to bed earlier this day so you can recharge and wake up energised the next day.
Add More Physical Activity
Regular physical activity is crucial for health and wellness. However, it is also essential for quality night rest since it helps to reduce stress and allows you to feel more tired by the end of the day. It also helps to release our happy hormones, which can help you calm down and reduce racing thoughts. However, it is best to have physical activity during the day or in the morning instead of choosing the evening.