Are you getting enough sleep every day? Or are you struggling to achieve healthy sleep patterns? Have you been unconsciously neglecting the importance of healthy sleep lately? Well, sleep is key in ensuring the general health of your body.
There are many body processes that get activated when you’re asleep, helping your cells regenerate and your body, regain energy.
It's during sleep that your body is able to heal itself. When you’re sound asleep, your body is actively engaged in the repair of organs, cells, muscles, and skin, especially if you sustained an injury. This is why many people look into supplements that allow them to get a healthy sleep.
It’s also believed that prolonged depravity of sleep puts your body at risk of succumbing to diseases that harm body organs like the heart and kidney. You may also be in danger of developing unhealthy conditions, such as stroke, high blood pressure, and diabetes, if you’re not having healthy sleep patterns and sufficient sleep.
Sleep should always be a priority when it comes to maintaining a balanced and healthy lifestyle. In this article, you’ll see ways that can naturally help you in achieving healthy sleep patterns.
Eat Foods Rich In Magnesium
Magnesium is said to have a major role in having a restorative, sound sleep by keeping the gamma-aminobutyric acid (GABA) neurotransmitter healthy. GABA is a natural amino acid that works as a transmitter of the brain. It helps your mind and body relax and fall asleep easily and soundly. Some natural sources of magnesium are beans and lentils, fish, fruits (blackberries and bananas), green vegetables (Swiss chard and spinach), seeds and nuts (sesame seeds, chia, and pumpkin).
Researchers believe that supplemental magnesium has the capacity to scale up your sleep quality, especially when you consistently or occasionally experience poor sleep quality. Magnesium Glycinate supplement is one of the food supplements that may help you have the optimal amount of magnesium in your body.
Be Conscious Of What You Drink And Eat
Avoid going to sleep while you’re hungry or stuffed. You should take a moderate amount of food some hours before going to bed. A full tummy may force you to stay awake for some hours—something you don’t want to happen.
It’s thought that drinks with high levels of caffeine, alcohol, and nicotine should be a no-go late in the evening. Nicotine and caffeine may take hours before wearing out, thus interfering with your sleep quality. Although alcohol may make you want to sleep, it may cause you to be awake in bed or prevent you from having deep, restful sleep.
Adopt A Regular Sleep Schedule
For adults, you may consider sleeping seven to eight hours a day. For ages 6-12 years old, it’s recommended that they sleep 9-12 hours, whereas teens, 8-9 hours.
Have a schedule that allows you to go to bed and wake up at the same time each day. Make the time difference in your schedule very minimal (not more than an hour). This consistency establishes a sleep-wake cycle in your body.
In case you’re not falling asleep within 20 minutes of lying in bed, get out of it and do an activity that helps you relax instead. You may listen to some soothing music or start reading a book. The aim here is to become sleepy once your eyes or mind get tired.
Exercising a couple of hours before going to bed may enable you to sleep much faster and soundly. However, exercise should be done at the right time like earlier during the day or not less than an hour and a half before sleeping. Studies have revealed that exercising at night is just as helpful as in the morning. It should be done at least 90 minutes before going to bed, to allow the endorphins and body temperature to drop to a level that’s favorable for sleep. Exercising in the evening is healthy, but vigorous exercise may not be much recommended.
Make Your Bedroom Conducive To Sleep
Generally, a place that’s dark, quiet, and peaceful will make you slumber easily. You may try to reduce any noise that’s coming from the outside by ensuring your bedroom’s door or windows are completely shut or by using earplugs or ‘white noise’ appliances.
You can also use blackout shades and heavy curtains to block any light streaming in. Or you can use eye masks that restrain light, and also cultivate an excellent instinct that can give a signal to your brain when it’s time to sleep or wake up. Ensure that your room is sufficiently ventilated and the temperature is moderately cool. Your mattress should be comfortable enough to use as well as your pillow and blanket. If your mattress is worn out, don’t hesitate to replace it with a good one. The majority of mattresses wear out within ten years.
If your pet sleeps with you, try to train them not to wake you up, especially in the middle of the night. As much as possible, don’t associate your bedroom with work or studies, since these things keep you awake and thinking. However, if you really need to work inside your room, you may set up an office desk or study table a bit far from your bed instead. When it’s time for sleep, make sure you turn off all devices that might keep you awake, such as your computer or laptop, radio, TV, and even your phone. This practice will give your mind focus when it’s time to sleep.
Reap The Benefits Of Healthy Sleep Patterns
Healthy sleep patterns could come with a myriad of benefits. Quality and sufficient sleep can help strengthen your body’s immune system. While you’re asleep, your immune cells are at work, fighting off infection in your body.
Healthy sleep patterns could also improve your mood. It's also thought that good sleep can highly increase your productivity. It can refresh your mind, make you concentrate better, and improve your cognitive functions, making you succeed at work, school, and other endeavors.