By: Ana Margarita A. Olar| Vigorbuddy.com
Are you having trouble with sleeping even after a long and hard day of physical activities? Maybe you have a problem with your sleeping habits. Here are some habits that you may try in order to get a good quality sleep:
Healthy people create a sleeping habit that supports body’s natural ‘clock’.
If we want to follow the circadian rhythm of our body, we need to establish habits that will tell our body: “hey it’s time to get up.” And “hey, it’s time for a rest.” And if we wish to be in sync with these rhythms, here are the things we can try: sleep and get up at the same time every day, avoid sleeping during the day even when you slept late the previous night to avoid disrupting tour sleep pattern, and fight after meal drowsiness by having a light walk.
Healthy people protect their eyes from the light.
How is this habit help with sleeping? Light and dark controls the melatonin production by our body. Melatonin is secreted by the brain when it is dark; making us sleepy and it decreases when there is light, waking us up. To keep melatonin production in sync with our waking pattern during the day: expose yourself in the early morning sunlight, and let natural light in your home or office. Then at night, try these sleeping habits: avoid watching TV, computers, mobile phones two hours before bedtime; make sure that the room is dark or dim-lit before sleeping, keep the lights down when you have to get up at night.
Healthy people eat healthy to sleep healthy.
Our sleeping habit is also affected by what we eat and drink especially before bedtime. Avoid caffeine, heavy meals, alcohol, and drinking too many liquids during the evening. All of these will disrupt your sleep.
Have a healthy lifestyle during day time.
Studies show that a person, who exercises regularly, sleeps better and feels active and refreshed during the day. Physical activities also improve the symptoms of insomnia and sleep apnea and increase the quality sleep. However, you have to exercise at the right time so that the hormones produced when exercising will not interfere with your sleep. Try exercising vigorously at least 3 hours before bedtime. You can also try relaxing exercises such as stretching and yoga before sleeping to help promote relaxation.
Lastly, you have to teach yourself how to relax and free your mind from worries if that’s what causing your trouble with sleeping. Remind yourself that resting for a bit is not quitting. Resting is only a way to prepare and refresh your mind and body for the days ahead.