Sleep is crucial for the normal functioning of the human body. So healthy bedtime habits are very important for our well-being. Therefore, getting quality rest between 7-8 hours should be the main goal in the daily routine of each person.
Lack of sleep can affect both our health and our mood, not to mention our performance at work or school. That’s why maintaining certain healthy bedtime habits can have a positive effect on our lives.
First, a lack of rest can weaken our immune system and make us more prone to disease. Interestingly, this also affects our diet. Insufficient sleep can also lead to increased appetite and subsequent weight gain. This is because it alters the hormones that control appetite and satiety.
Healthy bedtime habits – calculate your sleep
There is no scientific evidence of how long people should sleep. However, there is evidence of several negative effects of sleep deprivation.
World Health Organization (WHO) and the National Sleep Foundation agree that an adult should sleep somewhere between 7-8 hours a day. However, all people are different. For example, some people sleep 6 hours a day and feel as fresh as others, who may need at least 10 hours.
However, no study indicates exactly how much a person should sleep. Interestingly, scientists say that it is not our body that needs to be recharged with energy, but our brain. This is because the brain “clears” all the accumulated waste during the day while we sleep. As you can see, we need enough sleep to function properly.
Sleep for less than 7 hours is also associated with weight gain, diabetes, and hypertension. We will really feel uncomfortable and constantly tired when we do not get enough sleep.
Sleep on schedule
If you go to bed on a schedule, it can help you sleep better as your body gets used to the schedule. If you go to bed at the same time every day, you fall asleep faster.
Relax before bed
It is best to be calm and relaxed when you go to bed. Unfortunately, quite often the opposite happens, and we often go to bed full of worries. So, we must try to get rid of all the accumulated stress and problems of the day.
Try relaxation techniques before bed. For example, you can take a series of deep breaths, try to relax the muscles with slow stretching.
Also, write down any negative thoughts to clear the brain for the night. Then make an effort to avoid them. Focus on the moment and imagine pleasant scenarios.
Other healthy bedtime habits
- Do not watch TV or play on the phone in bed. Believe it or not, these devices make you nervous and thus reduce your sleep.
- Take a warm bath.
- Go to bed only if you are tired and ready to sleep. Go to another room, even if you’ve been trying to fall asleep for a long time but can’t. Only go back to bed when you are ready to fall asleep.
- Use your bed only for sleep or sex. Do not use it for other activities, such as studying, watching TV, using a computer, and any non-sleep activities.
- Avoid prolonged sleep, as this can disrupt your sleep rhythm.
- Reduce your intake of caffeine, sodas, and any other stimulants.
- Quit smoking because the nicotine in cigarettes is also a stimulant.
- Finally, make your room a nice and quiet place. Use earplugs if it is too noisy around. If the light is a problem, try using a mask or darken your room with curtains/blinds. Also, you can try to make your bed more comfortable by using beautiful sheets and a comfortable pillow.
Healthy bedtime habits can help you achieve the desired quality of sleep. Also, regular exercise and proper nutrition can promote better rest. Keep in mind that sleep affects most areas of your life, so keep that in mind.
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