6 Healthy Habits to Improve your Sleep

 

Sleep is the golden chain that ties

Heath and our bodies together

By Thomas Dekker

Introduction

A fresh mind is crucial for mental and physical health, as lack of sleep increases the risk of heart disease, strokes, and dementia. Adopting healthy habits can improve sleep and maintain fitness and activity levels, ensuring a healthy balance between mental and physical health.

 Here are six healthy habits that we can adopt to improve our sleep and maintain fitness and activity levels.

Habit 1 - Maintain a consistent sleep schedule:

The quality of your sleep is crucial. Your mind and body will initially have trouble understanding your sleeping schedule, but eventually your body will learn to follow the rhythm of your bedtime routine. In this manner, you can enhance your sleeping habits by taking a simple step that will shorten the time it takes to fall asleep. If you stick to your sleep schedule every day, you'll notice improvements.

 

Habit 2 - Screens should be turned off at least an hour before bed.

All the gadgets like mobile phones, TVs, and tablets should be turned off as they disrupt melatonin production, this is the hormone that helps you sleep. Replace screen time with calming alternatives like reading, or simply dimming the lights and listening to the soothing music that calm your mind to make you sleep peacefully.

 

       

 

Habit 3 - Perform a regular 5-Minute Relaxation Ritual

Light exercise like deep breathing, light stretching, or even a short meditation. These small activities slow your heart rate and clear your mind to raise immunity, and stress free mind . A few quiet minutes of mindfulness can work wonders. 

  Habit 4 - No Heavy Meals, Caffeine, and Sugar Late at Night

Having a good eating habit also helpful to improve your sleep. Eat healthy and on time. Try to finish dinner at least 2 hours before going to bed or have light snacks or a glass of warm milk. Avoid having caffeine or sugary snacks or desserts. 

Habit 5 - Shower or Bath

To keep your body relaxed, take a warm shower in the evening. As your body will be relaxed after a shower, it helps you to fall asleep and be less stressed out from the day's work.

Habit 6 - Make a to-do list

To keep yourself relaxed from all the worries. Write down anything that comes to your mind, any task, ideas, or worries, etc. This will keep your mind at rest that everything will be fine as you have written it on the paper. It’s time to rest now.

A Friendly Suggestion

Developing a good sleeping schedule doesn’t have to be complicated make it simple. Just start with at least 1 or 2 habits and gradually build your routine from there.

Our target is to prepare our body and mind to rest and relax, so sleep comes naturally.

Happiness consists of getting enough sleep.

Just that, nothing more.

Robert A. Heinlein

a) Which habit are you going to try tonight?

b) Do you have your own evening routine that works well?

Share your thoughts in the comments below — I’d love to hear them!