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Healthy Habits To Follow To Help You Sleep Better

  • 2 min read

Our Top 4 Healthy Habits To Help You Get Better Sleep

A new year is almost upon us, and there is no time like now to invest in your sleep. It is suggested to get at least seven to eight hours of sleep every night to ensure that your body can go through all of the necessary stages of sleep. There are many natural sleep remedies that can help you fall asleep easier, as well as stay asleep for longer, and these remedies play an important role in your quality of sleep.

1 Set a sleep schedule

While you may think having a sleep schedule is for babies and toddlers, however, having a sleep schedule allows your body clock to consistently wake and wind down at the same times each day. As you become older you may want to stay up later to scroll on your phone, watch the TV or catch up on work. If you do not set yourself a sleep schedule, your body will struggle to establish a regular sleep-wake cycle. This can negatively impact your necessary deep sleep stage, which ultimately causes poor sleep quality.
Try setting a time that you want to be in bed by, as well as wake up by that allows your body to get enough rest. Going to bed and waking up at the same time every day helps your body regulate its internal body clock.

2 Develop a bedtime routine

Similarly, to setting a sleep schedule, setting a bedtime routine is essential in preparing your body for sleep. Your bedtime routine should be calming to help your body and mind unwind and calm down. Try activities such as reading, meditating or listening to calming music to release the stresses of the day. In order to achieve the best results, try sticking to the same routine every night as this will help your body to associate certain activities with sleeping. This will then improve your ability to fall asleep faster and then stay asleep.

3 Turn off electronic devices

It may seem like an obvious one, but it is something that most of us do not practice. While you may feel as if you are relaxing by scrolling on your phone or watching videos before going to bed, you are actually doing the opposite as the blue light from the screens are stimulating your body by stopping the production of melatonin – the hormone that encourages sleep – which will hinder your ability to fall asleep and have a good night’s rest. It is recommended that you turn off or avoid using any electronics before going to bed. It is recommended that you stop using all electronic devices at least 30 minutes before bedtime, and it would be even better if you increased that to an hour.

4 Steer clear of stimulants

While electronics are a stimulant that should be avoided before bed, so are stimulants such as caffeine and sugar. Caffeine and sugar should be avoided for at least an hour before bedtime, and should be kept for earlier on in the morning or during the day.