Sleep hygiene is an approach where you adjust your habits and environment to secure consistent sleep. Thanks to optimized resting conditions, you’ll have more energy and improve physical health and well-being. This guide discusses the most effective tips to secure a good night’s sleep. Here’s what you can do to optimize sleep hygiene, beat insomnia and wake up well-rested!
- Establish a Regular Sleep Schedule
Adults need from seven to nine hours of sleep per night. Your goal is to choose a timeframe for sleeping and try to stick to it every night. For example, you can head to bed or start your evening routine at 10 PM and set your alarm at 6:30 AM. The actual hours are up to you, but it’s better to wake up soon after the sun arises.
It’s not always easy to fall asleep immediately. Don’t hesitate to go for supplements to help you relax when necessary. Cannabidiol can provide anxiety relief and improve sleep. As you’ll see in the Just CBD review, the company offers a fine range of products at fair prices. It shouldn’t be hard to find a type and flavor that suits your preference and helps to relax. Other supplements to try include melatonin, Gingko Biloba, and valerian root.
- Don’t Take Long Naps During the Day
It’s basic logic – if you are going to sleep at night, you shouldn’t sleep during the day. That being said, it’s okay to take an occasional short nap. These could be “power naps” that could reload energy levels and help you push through the rest of the day. The research indicates that napping for 30 minutes or less could improve wakefulness and mental performance.
The idea is to avoid long naps that last for hours. It could confuse your organism, especially if they are consistent. Your body would falsely the day is the time when you should sleep.
- Engage in Regular Physical Activity
Physical activity will help you spend more energy during the day, ensuring your body is ready to sleep in the evening. It’s important to adjust the physical activity to your health levels and shape. For some people, taking a light walk for 30-60 minutes is enough.
But if you lead an active lifestyle, you’ll need regular exercise. It could be jogging, swimming, working out in the gym, or anything else you find satisfying. The research is encouraging since those who exercise take up to 55% less time to fall asleep.
But it’s worth noting that you shouldn’t work out immediately before sleeping. Exercise releases adrenaline and epinephrine, which boosts alertness. It’s best to give it a couple of hours between workout and bedtime.
- Optimize Your Sleeping Area
Many ignore how sleeping conditions contribute to the quality of rest. But optimizing your bedroom is an imperative component of sleep hygiene. Begin by purchasing a top-quality mattress, comfortable sheets, and pillows.