Insufficient sleep puts you at higher risk of obesity by nearly 90% in children and 55% in adults. Further, according to a study, not getting 6-8 hours of sleep elevates the risk of heart problems and type 2 diabetes.
What do these facts indicate? That getting quality sleep is vital for your overall health. Understandably, with the kind of lifestyle everyone is living, it becomes pretty challenging to manage your health. Having said that, ignoring the signs might result in a permanent condition.
Are you one of those who are struggling to manage the resting patterns? Avoid them by simply following the guidelines mentioned below.
Avoid irregular or long naps
There is no denying that short power naps are fruitful for health. However, if you are napping irregularly or for a long time, it can negatively impact your sleeping patterns. If you are sleeping more during the daytime, then you are disturbing your internal body clock.
This will hamper your slumber at night. In fact, one study has found that a 20-30 minutes nap can boost your brain function. Hence, it would be beneficial to opt for the shorter naps as suggested to improve your cognitive abilities and sleeping patterns.
Maintain a regular sleeping schedule
According to a study, irregular sleeping patterns affect your circadian rhythm, which is the natural sleep and wake cycle of the body. According to https://myeverlongnutrition.com/, managing your sleeping patterns is the key to have the powerhouse of energy for routine activities. Hence, maintain a consistent schedule of getting up and going to bed. If, by chance, you slept late at night, then try to make up for it in the daytime in the form of a nap.
Are you one of those who become lazy on the weekends? Well! Try not to make a massive difference in your everyday routine. So, it is advisable to maintain the difference in your schedule by not more than 1 hour.
Other than that, if you are taking more than 20 minutes to fall asleep, you must involve yourself in some relaxing activity, like reading or listening to calm music.
Create a restful environment
Do you know that a peaceful and calm environment has a lot to contribute to your resting patterns? With slight changes in your bedroom, you can make a huge difference. Are you excited to know about these changes? Have a look!
- Ensure that there is proper ventilation in your room.
- Opt for comfortable pillows, mattresses, bedsheets, and beds.
- Eliminate the noise as much as you can.
- Create a dark space by avoiding the use of screens.
- Do not use digital devices just before going to bed.
With these minor changes, you might notice an improvement in the quality of your slumber.
Keep a close eye on your diet
Eating habits play a prominent role in your sleeping patterns. If you are a coffee lover, then you need to be careful. Because caffeine and nicotine can cause resting problems, so limit their use. Smoking and drugs are other stimulants that interrupt your cycle.
Have dinner early in the evening and avoid spicy and heavy foods at night. Spicy foods can become the cause of heartburn. Doing so will help you maintain a healthy diet which will further help to improve your resting schedules.
Your health is your primary concern, and sleep plays a significant role in it. If you want to keep up with good well-being, then prioritize your resting patterns and naps. Make full use of the tips given above.
And remember, “Happiness consists of getting enough sleep: just that, nothing more.” — Robert A. Heinlein, Starship Troopers.
So be happy always!
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