In our fast-paced society, it's not uncommon to find yourself pulling all-nighters in order to catch up on work or finish projects at home. However, this type of all-night marathon can be detrimental to your health and productivity levels. In fact, sleep deprivation has been linked to an increased risk of cancer and heart disease, as well as impaired cognitive performance. Not to mention, sleep loss can add to stress and anxiety, making you irritable or impairing short-term memory. Fortunately, there are ways you can improve your sleep hygiene so that you don't have to sacrifice your health for more hours during the day.
There are numerous health benefits to getting enough sleep and practicing a consistent sleep schedule. Sleep reinforces your immune system so you can fight off sickness much easier. Additionally, when you get enough sleep, you avoid brain fog and can think more clearly. This allows you to perform better at work or school and concentrate on tasks. It can also improve your overall mood and reduce stress, so you will be much more pleasant when you interact with others. Also, if you are trying to lose weight and get healthy, getting enough sleep can help your body repair itself quicker and recover after intense workouts.
Create a Relaxing, Inviting Environment
Getting ready for bed should be a relaxing and soothing chore. The environment should be inviting and create a calm atmosphere. It should be dark, quiet and cool--ideal conditions for sleeping. If you can't create these conditions naturally, consider using blackout curtains or an eye mask to block out light from the outside. Sometimes street lights or neon signs can add light pollution to your home and affect your sleeping conditions. If you live somewhere with thin walls, investing in a sound machine to block outside noise may benefit you.
Avoid using electronic devices within two hours of going to bed. The blue light that comes off screens keeps us awake by suppressing melatonin levels in our brains that trigger sleep. It mimics daylight and can throw our bodies off our natural circadian rhythm. This is especially true if we're reading on e-readers or phones instead of from printed books. While many people enjoy reading to help them fall asleep at night, research has shown that screen light is the number one culprit to disrupting sleep patterns due to their bright displays. In addition, exposure to blue light will reduce melatonin levels, pushing back bedtime later and later.
Stick to a Strict Sleep Schedule
The importance of having a regular sleep schedule cannot be overstated. If you are not sleeping at the same time every night, your body won't know when to wind down and will struggle to stay on schedule when it's time for bed. Sticking to a routine sleep schedule can train your body to fall asleep quickly and wake up refreshed every morning, getting adequate sleep. Avoid tossing, turning, and restless hours that may rob you of a full night's sleep.
Be Physically Active, But Not Close to Bedtime
Exercise helps you sleep better, but not too close to bedtime. Try to exercise in the morning or afternoon to get your heart rate up and get your body moving. Exercising too close to bedtime can keep energy levels up and adrenaline flowing, making it harder to wind down and fall asleep later. Stop all vigorous activity within 3-4 hours of getting ready for bed. This will allow your brain to slow down as well as your body, giving you a chance to relax.
DripDrop Can Help Relieve Nighttime Dehydration
What we consume during the day can also make a difference. Not getting enough water or being dehydrated from certain foods or beverages can also keep us up at night. When dehydration sneaks in, our electrolyte levels get depleted. Reaching for a glass of water in the middle of the night isn’t enough to give our body what it’s craving. Try DripDrop before bed. The doctor-developed formula contains a balanced ratio of the electrolytes our bodies need to function during the day and at night.
Adding a hydration aid like DripDrop to your nighttime routine will give your body the minerals you may have missed out on during the day and replenish your electrolytes. Not only will this cut down on bathroom breaks in the middle of the night that might normally disrupt your sleep, but it will relieve your dehydration faster than water alone.
Relax Your Mind, Not Just Your Body
It's essential to take time for your mind before you go to sleep, not just your body. We may look calm on the outside, but it can get overwhelming if we are constantly going over the events of the day, planning tomorrow and recalling what needs to be done. So try to quiet your mind before turning in for the night.
There are several things you can do to prepare your mind during your nighttime routine. Take a bath or shower. A warm bath can be very relaxing, especially if you add some Epsom salts for extra magnesium and calcium on your skin. This can help soothe and relax your body.
As mentioned earlier, reading is a perfect way to calm down and quiet the mind before heading to bed. It helps clear the mind of thoughts that might keep you awake later in the night. However, if reading isn't your thing, but listening is more up your alley, consider giving audiobooks or guided meditations a try. There are plenty out there which will help lull you into a deep state of relaxation and clear your thoughts, preparing you for a restful night of sleep.
Good Sleep Habits Are Essential For Health and Wellness
You may have heard in the past that 'you are what you eat,' but it is also true 'you are how much sleep!' Sleep is essential for good health and well-being, so it's important to prioritize it. Sleep helps us feel refreshed, improves our moods and concentration levels and even boosts our immune system. When our bodies are at their strongest, they can fight off illness more effectively, keeping us healthier.
Not getting quality sleep could lead to serious consequences. When you don’t get enough sleep you could have more stress on your body and mind and could feel prolonged fatigue. In addition, you may be easily distracted since your brain may not be working at full capacity due to sleep deprivation. Ultimately, the best way to sleep well is to practice good sleep hygiene and incorporate restful habits into your day. Not only will you feel more rested and have clearer thoughts and focus throughout the day, but you will also notice a difference in your energy levels, attitude and performance. In the end, your body will thank you, and those around you may also notice a difference!
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