Healthy Sleep – Time and again, quality sleep has been proven to be essential for both mental and physical well-being. Regardless of its importance, a huge percentage of the general population still struggles to get a good night’s sleep. Although it can be overwhelming to make changes to one’s lifestyle, implementing healthy strategies into your daily routine will go a long way in helping you sleep better.
Family responsibilities, work stress, rise in nighttime temperatures, noise and light disruptions, feeling uncomfortable in your own bed, and unexpected changes like ailments are all factors that make quality sleep rather elusive since they often interfere with your ability to fall asleep. While some of these factors can be difficult to control, getting a good mattress and augmenting a sleep schedule can help encourage better sleep.
Despite there being a range of causes for a variety of sleep problems, there are a handful of concrete steps guaranteed to promote better, more restful sleep. Developing a healthy sleep schedule is the best place to start.
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Why Is It Important To Keep a Healthy Sleep Schedule
Having a sleep schedule helps you keep track of how much sleep you get every night to ensure that you are well-rested and ready to take on the next day. Most people without a sleep schedule tend to skimp on sleep which is often associated with sluggishness during the day, irritability, and a number of chronic diseases that have long-term negative impacts on their health.
Others tend to oversleep, which is equally troubling as sleep deprivation since it puts you at greater risk of dying from medical conditions. Oversleeping is also linked to health complications such as:
- Depression
- Type 2 diabetes
- Headaches
- Obesity
- Heart diseases
When you don’t keep a sleep schedule, you are at risk of either oversleeping or being sleep deprived which will take a toll on your well-being down the line. Keeping a healthy sleep schedule is essential to your overall health and wellness.
How Can You Keep a Healthy Sleep Schedule
By Setting Your Bedtime
The average sleep cycle is usually 90 minutes long, and for you to be well-rested, you should have five of these cycles, which will be equivalent to 450 minutes – 7.5 hours. When setting a sleep schedule, you should consider your preferred wake-up time and use this information to determine when you should be in bed. To keep a healthy schedule, it is important to find a balance between your nighttime rest and the time you take to prepare in the morning and try to adapt to it as best you can.
By Setting Realistic Expectations
With a set sleep schedule, most people often worry about their ability to fall asleep, which usually makes the process even more problematic. Elevated anxiety and stress levels can keep you up for hours since they make it difficult to initiate sleep. A healthy sleep schedule should be set based on realistic expectations that help you transition into sleep with a tranquil mindset, therefore, setting you up for success in achieving quality sleep.
By Making Gradual Changes
Working towards your bedtime goal in gradual steps ensures that the transition runs smoothly. When you have difficulty falling asleep, get up and do an activity that will relax you and ease you into sleep instead of lying in bed fretting about how you will feel when your alarm goes off in the morning.
By Keeping It Regular
Sticking to your sleep schedule even on the weekends and days off allows your internal clock to adapt to your set bedtime and wake-up time. Staying up late and sleeping in on random days disrupts your sleep pattern and makes it difficult for you to get back in form. A healthy sleep schedule is one that is followed regularly, and over time, you will be able to fall asleep and wake up without a hitch.
By Easing Your Mind
Before going to bed, you should actively work towards easing your mind to alleviate any racing thoughts that may threaten to keep you up for hours. There are a variety of breathing and relaxation techniques that you could practice to wind down before bedtime. Avoiding stressful conversations, putting away electronic devices, and being cautious about what you eat and drink before bed will help you keep a clear head and ready you for sleep.
By Skipping Naps
When you are trying to keep a healthy sleep schedule, you should completely forgo taking naps during the day. Naps often disrupt your sleep cycle, making it difficult to fall asleep at night.
By Curating Your Sleep Environment
A lot of people often use their bedroom for more than just sleeping. Some use it as a study where they can work and catch up on business-related projects. To keep a healthier routine, it would be best to reserve your bedroom for sleeping and transform it into an environment that promotes proper sleep hygiene.
You should ensure that your bedroom is dark, quiet, and cool enough for you to sleep soundly all through the night. You might also want to make sure that your bed and beddings are comfortable, which will help you drift off to sleep with ease.
Try to Adjust to a Healthier Sleep Schedule for Better Sleep
Adjusting to a sleep schedule might take some time, so you should be patient with yourself. With a few gradual modifications, you will be able to wake up feeling well-rested within a week or two. Consistency is key for successfully keeping a healthy sleep schedule.
If you stick to the plan, you will get on track a lot faster. Keep in mind that once you achieve your bedtime goal, it is essential to maintain it. Do your very best not to fall back into your owl ways by aiming for the same bedtime and wake-up time every single day.
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