Good Sleeping Habits

Good Sleeping Habits


Good Sleeping Habits


According to the National Sleep Foundation, adults require six to nine hours of sleep every night. Sleep deprivation or having poor sleep quality can lead to:
• Decreased alertness
• Poor performance
• Injury during work or driving
• Stress in relationships


Chronic sleep deprivation may have an underlying sleep disorder which needs medical attention. Here are some ways to help improve sleep quality:
• Establish a routine: Set a regular time to go to bed and wake up every day and try sticking to the routine. Make sure to get an average of 8 hours of sleep each night to wake up well-rested the next morning


• Make the bedroom comfortable: The sleeping environment should be peaceful, dark and comfortable. Avoid having a TV or other gadgets around and make the bedroom a place solely meant to rest. The temperature in the bedroom should be cool and comfortable


• Exercise: Regular exercise can help improve sleep quality. However, one must take care that not to exercise close to bedtime. Keep at least a difference of four hours between exercising and bedtime


• Food: Avoid eating too close to bedtime. Have dinner two to three hours before going to sleep and stay away from alcohol, tobacco and caffeine as they tend to keep one awake


• Do something relaxing: If it’s hard to fall asleep, get up and do some activity that is relaxing, instead of tossing and turning in bed. Reading a book or listening to soothing music can help relax the body and mind and make you feel sleepy


If there’s no proper sleep at night and one experiences drowsiness during the day and at other odd times, consult the health professional in order to find out the root cause of the problem.

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