09/12/2021
Healthy Sleep Dos & Don'ts.
✅Do Have a Regular Bedtime and Wake-up Time:
Your body has a way of adjusting to your habits to increase efficiency and save energy. If you don’t have a specific sleep and wake up-time, your body’s circadian rhythm will be disrupted, and this will affect you. This is one of the reasons you’ll notice that you slept but woke up feeling tired. Set specific times and let your body get into the groove. It might take a week or two, but once your body gets used to it, you’ll feel more energized after sleeping.
❌ Don't Use Bright Lights or Electronics in your Room
When you’re exposed to the sunshine in the morning, your body soaks it up, and you’ll feel rejuvenated. The boost in energy enables you to complete tasks faster and more effectively. When the sun sets, you should avoid bright lights because your body will assume that it’s still daylight and want to stay alert and active. This exposure can prevent you from sleeping on time. So, it is in your best interest to ensure that your room is dark to lull your body to sleep on time.
✅ Do Let your Bed only be for Sleeping
Many people have a practice of doing different activities when they are in bed at night, such as reading, watching TV, and pressing their phones. If you know that you’re not ready to sleep, don’t get into your bed. Your body might adjust to your refusal to sleep on the bed and start getting alert instead of sleeping. So, use other places for other activities at night. Once you jump on your bed, your body should know that it is time to sleep.
❌Avoid Napping during the Day
It’s natural that you feel tired and sleepy sometimes during the day. Nevertheless, you need to be careful with the way you do it so that you won’t set the wrong precedence for your body. Don’t take a nap unless you are sick because it will disrupt your sleep at night. If you must sleep, ensure that it’s up to fifteen to twenty minutes. Even if you have to do that, let it be in the late afternoon. Sleeping during the evenings will prevent you from sleeping on time at night.
✅Do Wind Down Late in the Day
Try as much as possible to avoid taking your stressors to bed with you. One of the easiest ways you can achieve this is by doing all your strenuous activities in the day. Wind down towards the end of the day to ease yourself to sleep. When you do strenuous tasks before you sleep, you’ll fall asleep out of exhaustion, which isn’t beneficial to your body. Such sleep can make you wake up with a headache. Instead, do lighter tasks so that you can slow down until you eventually sleep to feel refreshed when you wake up.
✅Have a Bedtime Routine
Your body craves routines that it can follow consistently. You can take advantage of this fact to teach your body how to sleep on time. Have things you do when you are about to sleep. For example, you can take a warm bath before bedtime or listen to your favorite song or playlist. Once your body gets used to the routine, it’ll start preparing to sleep once you initiate the ritual. Ensure that it is consistent to get the best results.
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