Every night, adults require between seven to nine hours of sleep. Sleep is essential for health, and staying well rested allows you to stay alert throughout the day. In fact, going to bed at 10 p.m. and waking up at 6 a.m. may not be sufficient. It's also crucial to pay attention to the quality of your sleep. Here are seven sleeping recommendations to assist you in getting the rest you require to be healthy and happy. If you want to jump to our top recommendation then click here
Create a routine.
Every day, go to bed and wake up at the same hour. Before going to bed, unwind and do something relaxing. This could be done by reading, listening to relaxing music, or keeping a journal. On weekends, vacations, and when traveling, try to stay to stick to this routine.
Turn out the lights.
Before going to bed, turn off all electronics. Many people find background noise from television shows or movies soothing, but it might actually make it more difficult to fall and remain asleep. Not only can sounds influence sleep, but some studies suggests that screen light may also have an impact.
If you use your phone as an alarm, switch off notifications or silence it. Instead, use an alarm clock.
All lights should be turned off.
Make yourself comfortable.
You want a pillow and mattress that are both comfortable and supportive, and you want your blankets to keep you warm but not hot. Maintain a comfortable temperature in your room — neither too hot nor too cold.
Exhaust yourself.
Exercising every day has several health benefits, as well as the potential to improve your sleep quality. Be active and exercise on a daily basis, but refrain from doing so close to your bedtime.
Make a plan to walk the block or clean that part of the garage that you've been putting off. Maybe play tag with your kids. Do something that will draw a little more energy out than you normally do.
Make healthy decisions.
It can be difficult to fall asleep or stay asleep if you drink alcohol or smoke cigarettes. Caffeine should be consumed in moderation, and caffeine should be avoided later in the day. Don't eat or drink an hour before bedtime, and don't overeat at dinner.
Keep a sleep journal.
A sleep journal allows you to keep track of your sleep, which can help you sleep better. You can keep track of things like sleep and wake times, if you woke up in the middle of the night, what may have disrupted your sleep, and how you felt after a night's sleep. This information may be beneficial to you, but it may also be beneficial to your physician.
Consult a physician.
If you've improved your sleep environment and established good sleeping habits but are still having trouble sleeping, it's time to see a doctor. A sleep study may be recommended by your primary care physician. Today, speak with your primary care physician.
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