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Healthy Habits for a Better Sleep
Are you getting enough sleep? Not getting enough sleep will put you at risk to illnesses, impairs your brain function, and affects your emotions resulting in mood changes, irritability, and stress. According to a research conducted by the National Sleep Foundation, an adult should get at least 7-9 hours of night sleep to function well. If this sounds not like you, here are some tips that may help improve your sleep:
- Avoid caffeine-containing food and drinks (e.g. coffee, chocolates, cola) and heavy evening meals. Caffeine is a stimulant which can interfere with sleep and eating heavy meals may trigger insomnia.
- Keep your body clock set by having a consistent sleep schedule.
- Improve your sleep environment by keeping your room quiet, dark and cool. It may help to limit bedroom activities to sleep and sex only.
- Exercise during the day.
- Establish bedtime rituals to ease in transition from wake time to sleep time with relaxation periods.
- Expose yourself to natural light. Going out during daytime can help establish your body’s sleep-wake cycle.
- Drink enough liquid at night.
Incorporating these tips into your daily routine may help you achieve an improved sleep pattern. However, there are cases where sleep problems may simply just won’t go away, this could signal a far deeper cause and you may want to consult with a sleep specialist.