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Are you sleep-deprived? Do you sleep the whole day even then feel lethargic? If you search for answers to these questions, you are in the right place! Healthy sleep is a key to a healthy life. If you want to maintain a healthy lifestyle, it can’t be complete without a good sleep routine.
Consider all factors that can disrupt a good night’s sleep, from work stress and family obligations to unknown challenges, such as illnesses. It’s obvious that getting enough sleep can be challenging at times. While you may not control the factors that disrupt your sleep, you can develop habits that promote better sleep.
Sleep is well-known to be beneficial to both our physical and mental health. Despite this, a troubling percentage of people are regularly deprived of quality sleep and are noticeably sleepy during the day.
How To Maintain A Healthy Sleep Schedule?
You can begin with small changes and gradually progress toward healthier sleep habits, also known as sleep hygiene.
Make A Routine:
Make it possible for no more than eight hours of sleep. A healthy adult should get at least seven hours of sleep per night. The majority of people do not require more than eight hours of sleep to achieve this goal. Every day, go to bed and get up at the same time. Try to keep the time difference between weeknights and weekends to no more than one hour. Consistency strengthens your body’s sleep-wake cycle.
If you are unable to sleep within 20 minutes, get out of your bed and do any relaxing task. Read a light book or listen to relaxing music that makes you sleep. When you’re tired, go back to bed.
Change Your Dietary Habits:
It would be best if you did not go to bed hungry or stuffed. Avoid eating anything heavy or oversized within a couple of hours of going to bed. Your discomfort may keep you awake. Nicotine, caffeine, and alcohol should all be used with caution when you have sleep-related issues. The stimulating effects of these drugs take hours to wear off and can have a negative impact on sleep quality.
Get A Comfortable Bed:
Choosing the best mattress for your comfort and preferences is essential for ensuring that you are comfortable enough to relax. It also guarantees that your spine receives adequate support to avoid aches and pains in combination with your pillow.
Your sheets and comforters play an essential role in making your bed feel welcoming. Look for bed linen that is soft to the touch and will help you maintain a comfortable temperature while sleeping.
Reduce Daytime Naps:
Long daytime naps can disrupt nighttime sleep. If you must nap, keep it to no more than 30 minutes and avoid napping late in the day. If you work nights, you may need to rest late in the day before work to compensate for the loss (sleep).
Reduce Unnecessary Light Exposure:
Excessive light exposure can disrupt your sleep and circadian rhythm. Light can be blocked and prevented from interfering with your sleep by using blackout curtains over your windows or putting a sleep mask over your eyes.
Maintain A Comfortable Temperature:
You don’t want your bedroom environment to be a source of distraction by making you feel too hot or too cold. The optimum relaxing temperature varies from one person to another, but most research suggests sleeping in a more comfortable room with a temperature of around 65 degrees.
Control Your Stress:
Try to put your concerns or issues to rest before going to bed. Make a mental note of what’s on your mind and keep it aside for tomorrow. Stress management may be beneficial and begin with the fundamentals, such as getting organized, establishing priorities, and delegating tasks. Meditation can also help with stress.
Adjust Your Sleep Schedule Gradually:
When changing your sleep schedule, it’s best to do so gradually and with a maximum difference of 1-2 hours per night. In this way, it enables your body to adapt to the changes, making it easier to stick to your new schedule.
Get regular exercise. But, do exercise at least two hours before bedtime, as it may be difficult to fall asleep if you do exercise before going to bed. Physical activity regularly can help you sleep better. Avoid staying active too close to bedtime; however, spending time outside every day may also be beneficial.
Introduce Relaxing Aromas:
A light scent that you find relaxing can help you fall asleep. Essential oils with natural aromas, such as lavender5, can provide a relaxing and refreshing scent to your bedroom.
If you cannot get healthy sleep, you can consult with the doctor for this issue. Having a bad sleep habit can deteriorate your health drastically.
Book an appointment now to answer all your queries. You can book an appointment with the top General Physician in Lahore through Marham by calling the Marham helpline: 0311-1222398 or by online booking facility through the website or Marham mobile app.
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