Getting a good night’s sleep with a chaotic schedule and a growing family can be challenging. You’ve likely heard sleep experts promote the health benefits of adequate and regular sleep, and recent studies have shown that healthy sleep can minimize your susceptibility to dementia, Alzheimer’s disease, high blood pressure and heart disease. Although it may seem unattainable, you can get plenty of rest by modifying your routine, changing bad habits and adjusting your surroundings. You can use the following suggestions to establish a healthy sleeping routine that benefits your body and mind.
Exercise Regularly
Exercise is crucial for maintaining your weight and energy level, but it also profoundly affects your sleeping habits. When you establish a daily exercise program, you’re more likely to experience restful sleep. Exercise keeps your body in shape, but it also helps clear your mind. A frustrating workday or family incident can distract your mind when you’re heading to bed, but a daily workout can alleviate anxiety and allow you to fall asleep faster. When you develop an exercise program, try to choose activities that you enjoy. If you hate jogging, try cycling or skating. You’re more likely to maintain a workout schedule if you enjoy it and look forward to the next session.
Establish a Sleep Routine
Sleep experts recommend falling asleep at the same time every night to maintain a healthy sleep pattern. For shift workers, it’s challenging to develop a routine when the schedule changes every week. In that case, you may have to adjust to three different times during the week to go to bed. However, any routine that you can stick to will benefit your sleeping habits and overall health. Try to avoid addictive sleeping pills if you have trouble falling asleep. Instead, you can use a natural sleeping aid like hemp oil to fall asleep faster.
Organize Your Bedroom
Your surroundings can play a considerable role in your sleeping habits. Keeping your bedroom clean and free of clutter can help you settle down when you get into bed. Work uniforms, office documents and other work-related items should be stored away from your bedroom to prevent you from worrying about your work obligations or upcoming events. Indoor plants and air purifiers can be added to improve your bedroom’s air quality and eliminate distracting odors. When you create a relaxed environment, your mind and body can wind down before you fall asleep.
Avoid Caffeinated Beverages Late at Night
You may be a fan of coffee, cola or energy drinks, but you’ll get more restful sleep if you refrain from drinking caffeinated beverages in the late evening. In addition to the caffeine, most popular soft drinks and energy beverages contain high amounts of sugar. Sugar can raise your metabolism levels and prevent you from falling asleep quickly. Try to establish a cut-off point for caffeinated and sugary drinks that you’ll follow every day. Nutritionists recommend a time frame of five to six hours between your last beverage and the time you go to bed. Coffee and colas help in the early hours when you need a burst of energy before work, but they’ll interfere with your sleeping routine if you consume them too late at night.
Minimize Distractions
The cable news channel, latest articles on your mobile phone or newspaper can interfere with your sleep if you’re unable to distance yourself from the distractions before going to be. The world’s events may occupy your mind throughout the day, but it’s best to escape from the real world when you’re heading to bed. Instead of a newspaper or web article, try reading a novel or short story. Escapism is an excellent indulgence that keeps you from worrying about the world. Try setting aside an hour or so before bedtime where you log off of your social media accounts, turn off your devices and settle in with your favorite storyteller.
With minor adjustments to your habits and schedule, you can enjoy healthy, restful sleep that benefits your brain and body.