Healthy Sleep Habits
Healthy sleep habits are an important part of living a healthy lifestyle. Exercising and eating well are important to a healthy lifestyle. But the amount and quality of sleep will affect how well you eat and your workouts. Also, getting the right amount of sleep is important for self-care.
Sleep Is Important For Self-Care
People often think living a healthier lifestyle means exercising more and eating healthier. But an important factor for a healthy lifestyle is our sleep habits.
Depending on how long you sleep each night, you will spend about a third of your life asleep. So, if your sleep habits are bad, your health will suffer.
Here are a few habits you can start to get better sleep every night. Starting these habits will help you on your path to a healthier lifestyle.
Stick to the Same Bedtime
It’s important to start a habit of going to bed at the same time every night. Even though you might want to stay up late when you’re binge-watching something on Netflix. Or when you don’t have to go to work the next day.
When I was in my twenties I would go to bed at the same time Monday through Thursday. Because I had to get up early to go to school or work. But on Friday and Saturday nights I would stay up late.
Also, I would sleep in because I didn’t have to wake up to an alarm clock on the weekends. Then when Sunday came around I could never fall asleep right away. And I would lie in bed for a long time before I could fall asleep. So when I woke up Monday morning I would have to drag myself out of bed.
Now that I am older I try to go to bed at the same time every night. I’m a stay at home mom so I don’t have to be anywhere too early in the morning.
But my kids have inconsistent sleep schedules. So they may go to bed later or wake up earlier. But for the most part, my sleep routine is consistent. And waking up at 6:30 in the morning every day is normal.
Not going to bed consistently can make it difficult for you to go to sleep at a normal time during the week. So it’s best to choose a bedtime where you can get at least seven hours of sleep each night. And sticking to this bedtime every night can help you get used to a good sleeping schedule.
Sleep experts say that not keeping a consistent sleep schedule is a big factor in poor sleep. And by not getting enough sleep can lead to health issues.
So, rather than going to bed at different times each night, it’s better to stick to a sleep schedule. Going to bed at the same time every night and waking up at the same time every morning is best.
Starting a sleep routine is a great way to establish a normal sleep-wake cycle. This will help you to wake up in the morning feeling rested and ready to start your day.
Watch What You Eat and Drink
After doing the Whole30 several times I have found out how food affects my sleep. During the Whole30 two of the things cut from your diet are sugar and alcohol. When I eliminate these items I am able to fall asleep quicker and sleep deeper. I even remember my dreams.
Cutting down on sugars and caffeine in the evening is a great way to help you fall asleep at the right time every night. I try not to drink any coffee after three in the afternoon. And I avoid energy drinks.
Make sure to avoid drinking caffeine for several hours before bedtime. Because that coffee you had at five in the evening could keep you up later than your bedtime.
What you eat before you go to bed can have a big impact on how well you sleep too. For example, don’t eat a big meal or anything that can give you indigestion before going to bed. If you are hungry before bedtime, try having a light snack.
Avoid drinking alcohol if you would like to prevent sleep-related problems. I have no problem falling asleep when I have been drinking. But when I do have more than a couple of drinks I often find myself waking up in the middle of the night.
It’s usually around 3 am. Then I can never fall back asleep right away. So I may not wake up hungover but I do feel tired and not well-rested.
Now that I’m older and know how important getting enough sleep is, I will only have one to two drinks. Because I know how precious sleep is since becoming a mom.
Turn Off Your Devices
If you’re like a lot of people, you might like to play with your phone or surf the internet on your laptop until you go to bed. But, the light from your devices can actually get in the way of your good sleep.
So, you may want to turn off your devices for about half an hour before you go to bed so that you can sleep well.
Exercise has many benefits like weight loss. And exercise helps strengthen your cardiovascular system. But exercising regularly could also help you sleep better at night.
It can improve your sleep by helping you to fall asleep faster and stay asleep longer. Exercise helps you to burn energy. So by the end of the day, you feel tired and ready to sleep.
Make Your Bedroom Dark and Quiet
If your bedroom is not dark and quiet, it might be hard for you to fall asleep. Use blackout curtains or shades to keep outside light out. The darker your bedroom, the deeper you’ll be able to sleep.
Outside noise could also affect your sleep. If you live in a noisy city, you might want to consider wearing earplugs every night.
Doing these things should keep your bedroom quiet, peaceful, and dark. Making a difference in how well you sleep.
Last Thing You Need To Know For Healthy Sleep Habits
Start following these healthy sleep habits to help you sleep better at night:
- Have a consistent bedtime
- Turn off the screens
- Keep your room dark and quiet
- Exercise regularly
- Watch what you eat and drink
These healthy sleep habits can help you rest better every night. And better sleep leads to a healthier lifestyle. What tips do you have for getting better sleep at night? Let me know in the comments:)