Are you lacking quality sleep? If so, there are a few behavioral and lifestyle changes you can make to assure you get a good nights sleep. We came up with 5 tips to help you increase quality over quantity.
Sleeping in on the weekends sounds good but waking up at the same time every day and training your body to be consistent helps those who suffer from insomnia.
Eliminating nicotine, caffeine, alcohol, and other stimulants can significantly help especially prior to bedtime. The effects of caffeine can last for several hours, perhaps up to 24 hours, so the chances of it affecting sleep are significant. Caffeine may not only cause difficulty initiating sleep, but may also cause frequent awakenings. Alcohol may have a sedative effect for the first few hours following consumption, but it can then lead to a non-restful night’s sleep.
While napping in Rittenhouse Square Park seems like a proper way to catch up on missed sleep, it is not always so. It is important to establish and maintain a regular sleep pattern and train oneself to associate sleep with cues like darkness and a consistent bedtime. Napping too much, or for too long during the day, can affect the quality of nighttime sleep.
Regular exercise can improve sleep quality and duration. However, exercising immediately before bedtime can have a stimulant effect on the body and should be avoided. Try to finish exercising at least three hours before you plan to retire for the night.
Eating a late dinner or snacking before going to bed can activate the digestive system and keep you up. If you suffer from reflux or heartburn, it is even more important to avoid eating and drinking right before bed since this can make your symptoms worse. In addition, excessive drinking prior to bed can overwhelm the bladder, requiring frequent visits to the bathroom.
If you really need help in the sleep department, we at PhillyHealthWatch love the information from DeePak Chopra.