Good sleep improves your mood, performance, and health. However, poor sleep can lead to multiple health issues, such as:
Weakened immune system
Matthew Walker, the University of California Berkeley’s professor of neuroscience and psychology, has researched the impact of sleep on health and disease in human beings. According to his 2017 publication (Why We Sleep), Walker confirms the link of sleep deprivation to numerous diseases. He did the research for 4 years before writing the publication.
Here are tips for getting quality sleep:
Create and Stick to a Sleep Routine
Humans are creatures of habit and routine. It is, therefore, crucial to create and stick to a sleep routine every day, even on weekends and holidays. Do not sleep late on the weekends. It can interrupt your sleep routine.
Do not Exercise in the Evening
Doctors encourage regular exercise. Regular exercise can improve your sleep quality. Do not, however, exercise late in the evening or 3 hours before your bedtime.
Avoid Nicotine and Caffeine
Nicotine and caffeine are stimulants. Do not consume them in the afternoon. They can affect your sleep quality. Nicotine is a mild stimulant. However, you are more likely to wake up in the middle of the night if you consume nicotine. Smokers, for example, wake up at night because of nicotine withdrawal.
Do Not Drink Alcoholic Drinks in the Evening
If you drink alcohol before you go to bed, the alcohol can disrupt your REM sleep. You will, therefore, not get a good night’s rest.
Do Not Take Larger Meals Before Bed
Taking a heavy can cause digestive problems. Digestive problems can affect your sleep quality. Do not also drink too many beverages before bed. You will wake up to use the bathroom if you drink too many beverages.
D o Not Take Some Medications
Some medications can disrupt or delay your sleep. For example, if you take some heart and blood medications before your bedtime, they disrupt your sleep patterns. If you do not get enough night’s rest, you should talk to your doctor. If you use drugs, your doctor can tell you if these drugs contribute to your sleep problems. In fact, over-the-counter drugs may disrupt or delay your sleep.
Do Not Nap in the Evening
In some cases, it is good to take a short nap during the day. However, if you nap in the evening, you will find it difficult to fall asleep.
Unwind Before Your Bedtime
It is essential to create time to relax and unwind before going to bed. Unwinding before your bedtime can help you fall asleep quickly.
Take a Hot Bath Before Your Bedtime
Taking a hot bath before bedtime can help you unwind. Your body temperature will drop after taking a hot bath. A drop in your body temperature can help you fall asleep.
Ensure Your Bed Is Comfortable
You may not realise it but your mattress could be preventing you from getting the best quality sleep. Check out these King Koil’s 2023 mattresses.
Do Not Put Devices in Your Bedroom
If you use your computer or cell phone in your bedroom, they can distract you. The blue light from these devices suppresses the release of melatonin. The purpose of melatonin is to regulate the sleep/wake cycle.
It is essential to get enough sunlight exposure, especially in the mornings. Sun exposure regulates your sleep patterns. You need around 30 minutes of sun exposure every day.