Some tips to improve your sleep
You are not alone; most people don’t feel as rested as they would like. But there are measures you can take to improve your sleep quality. If we don’t get enough sleep it can lead to a wide range of health issues.
Lack of sleep can:
• Decreases your productivity and performance
• Decrease concentration
• Increase your risk of developing anxiety and depression
• Decrease sex drive
• Decrease your ability to cope with stress
• Lowers your immune system
• Causes nervous system dysfunction
• Impairs blood glucose regulation
• Increases blood pressure
• Increases levels of inflammation
if sleep is something you struggle with, try implementing these tips to reap the benefits of a good night’s sleep.
• Don’t drink caffeine and avoid smoking before bedtime.
• Get at least 30 minutes of aerobic exercise during the day but avoid strenuous workouts right before bed.
• Get plenty of magnesium.
• Limit naps throughout the day. If necessary, a 30-minute nap should be enough to feel reenergized without disturbing the normal pattern of sleep.
• Have a light snack before bed, but don’t eat heavy meals late in the day.
• Enjoying natural sunlight for a period during the day helps regulate the sleep-wake cycle.
• Stick to a regular bedtime routine. This should include taking a warm bath, listening to light music, or reading to relax for at least 15 minutes.
• Reserve the bed for sleep. Don’t use the bed as an office, to talk on the phone, watch TV, etc.
• Keep the bedroom cool, well-ventilated, dark and quiet to promote sleep.
• Try to go to sleep and wake up at the same time every day.
• Don’t take your worries to bed. Leave your worries about job, school, or daily activities behind when you go to bed.
Andriana xx
Lack of sleep can:
• Decreases your productivity and performance
• Decrease concentration
• Increase your risk of developing anxiety and depression
• Decrease sex drive
• Decrease your ability to cope with stress
• Lowers your immune system
• Causes nervous system dysfunction
• Impairs blood glucose regulation
• Increases blood pressure
• Increases levels of inflammation
if sleep is something you struggle with, try implementing these tips to reap the benefits of a good night’s sleep.
• Don’t drink caffeine and avoid smoking before bedtime.
• Get at least 30 minutes of aerobic exercise during the day but avoid strenuous workouts right before bed.
• Get plenty of magnesium.
• Limit naps throughout the day. If necessary, a 30-minute nap should be enough to feel reenergized without disturbing the normal pattern of sleep.
• Have a light snack before bed, but don’t eat heavy meals late in the day.
• Enjoying natural sunlight for a period during the day helps regulate the sleep-wake cycle.
• Stick to a regular bedtime routine. This should include taking a warm bath, listening to light music, or reading to relax for at least 15 minutes.
• Reserve the bed for sleep. Don’t use the bed as an office, to talk on the phone, watch TV, etc.
• Keep the bedroom cool, well-ventilated, dark and quiet to promote sleep.
• Try to go to sleep and wake up at the same time every day.
• Don’t take your worries to bed. Leave your worries about job, school, or daily activities behind when you go to bed.
Andriana xx