Are You Having Healthy Sleep Habits? Know Where You Stand with Sleep

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Are You Having Healthy Sleep Habits Know Where You Stand With Sleep

Sleep has a direct connection with how you face the challenges the next day. Sound sleep is not only essential to stay physically healthy but also for psychological health, to keep up your energy levels, to stay calm, and even to perform well at the workplace. But it is sad to say that more than 90% of us are unable to get a good night’s sleep. Some find it difficult to fall asleep, whereas others will have a night of interrupted sleep. Either way, it will affect your performance the next day; be it domestic work or professional work. To fix this, the only solution is to inculcate healthy sleeping habits to your routine. Do you want to know where you stand with sleep? Here we go with a checklist of healthy sleep habits for self-assessment:

Do you have a Consistent Sleep Schedule?

This is the first step in introducing good sleep hygiene. Check how your sleep-wake cycle has been scheduled so far. Do you sleep at the same time every night and wake up at the same time in the morning? If the answer is ‘Yes’, that means you follow good sleep hygiene. If the answer is ‘No’, then it’s time to incorporate healthy sleep habits into your routine. Following a regular and consistent sleep, time will train your brain and body to get sound sleep. Remember to stick to the same schedule during weekends, and while you are on vacation.

Do you get Exposed to Daylight?

Check if you are exposed to natural sunlight enough during the day. Most of the working people spend maximum time indoor which confuses the circadian rhythm to connect between natural light and dark. Hence maximize your exposure to sunlight during your work hours to reset the biological clock. This will automatically enhance good sleep.

Do you take a Nap during the Day Time?

Taking a short nap for less than 30 minutes before 3 pm is advisable to get energized. However, sleeping for long hours during the day will confuse your natural sleep-wake cycle and make it hard to fall asleep at night. Hence stick to a catnap of just 20 minutes in the day time.

Do you Exercise Regularly?

Studies reveal that regular exercise can improve sleep quality. Chronic sleep loss can lead to lifestyle diseases like obesity, diabetes, and heart diseases that can be dangerous if not managed properly. By doing exercise your body gets exhausted and makes it easier to fall asleep faster. However, it is recommended to do it in the day time to stay energized during the day and get some quality sleep at night.

Do you have a Late Dinner?

Check your dinner time. Late dinner is associated with delayed metabolism and difficulty in falling asleep. Prefer to eat a well-balanced and nutritious meal soon after the sunset to aid complete digestion before your bedtime. Heavy and late dinner will confuse your biological clock as your body will be engaged in metabolic processes during your regular bedtime. Hence it is recommended to eat light dinner at least 2-3 hours before bedtime to get a good night’s sleep.

Do you Consume Alcohol or Caffeine before Sleep?

Do you consume alcohol, caffeinated drinks, or chocolates regularly? All these are stimulants that make you stay awake at night. Caffeine nap is essential if you work in night shifts. Otherwise, avoid alcohol and caffeine consumption in the late evenings as it will make you stay awake for at least 6-8 hours and adversely affect the quality of your sleep.

Do you have Comfortable Bedding?

None other than comfortable bedding can help you get good quality sleep. Having a comfy mattress and pillow to cuddle with, your mind will automatically rush to get back home after a hectic day at work. This feeling makes the bedroom a favourite place for most of us. On a comfortable foam mattress, you not only get good sleep but also feel relaxed and wake up refreshed. According to experts from Wakefit, memory foam mattresses are featured to alleviate pain and relieve pressure points that you may feel after sitting for a long time at the workplace. This is a good choice for those who suffer from acute and chronic back pain.

Do you fiddle with your Smartphone before Bedtime?

Check if you have the habit of sleeping with your smartphones, tab, or laptop watching a movie or a favorite show. The blue lights that emit from electronic gadgets are harmful to your brain and affect your sleep schedule. Therefore, at least 30 minutes before winding down, keep all the electronic gadgets away from your reach. To block outside lights entering your bedroom, use a blind screen. Keeping your bedroom dark and cool will make you fall asleep faster.

So, did you check all the above points with your schedule? What is your score? If you find that you need improvement in any of the above-mentioned keys, bring those changes gradually into your routine. Sleeping boosts, the immune system of your body, Doe, so is your ability to fight infections and diseases. This is yet another important reason why you have to get sufficient sleep.

Grounding, also known as earthing, is a practice that includes reconnecting with the Earth’s electrical energy to improve health and well-being. It is based on the belief that direct physical contact with the Earth’s surface can positively affect our bodies. Grounding is rooted in the understanding that the Earth carries a natural electrical charge. However, today’s modern lifestyle has become increasingly insulated from this electrical energy due to the widespread use of rubber-soled shoes and living indoors. Proponents of grounding suggest that this disconnection from the Earth’s energy can contribute to various health issues. Grounding proponents claim that making direct contact with the Earth, whether walking barefoot on the ground, sitting on the grass, or using grounding devices, can have several potential benefits. These may include reduced inflammation, improved sleep, decreased stress, increased energy, improved circulation, and enhanced immune function.

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