Did you know that sleep deprivation can have huge consequences on your physical health? Having a healthy sleeping habit is very important to your wellbeing.
We all know that sleep is vital to our mental and physical health. But, how can you tell if you’re really sleeping well or not?
In this topic we cover some of the most important themes about healthy sleep:
- What exactly is a healthy sleep?
- Do you have healthy sleeping habits?
- Why is choosing the right bed, the most important part of the process?
- Why is lack of sleep bad for you?
- Seven steps – how to sleep better
What exactly is a healthy sleep?
Usually most adults need to have between seven and nine hours of sleep every night. But that can vary from person to a person. Some people even feel great when their sleep time changes daily and some, on the other hand, are hard to adapt.
Healthy sleep is essential for your physical health and is vital for your mental health. It helps you to balance your emotions and mood.
Do you have healthy sleeping habits?
According to the Sleep Foundation, if some of these statements don’t apply to you, it could mean that you need to improve your sleep:
- You fall asleep within 15-20 minutes of lying down to sleep.
- You regularly sleep a total of seven to nine hours in a 24-hour period.
- While in your bed, your sleep is continuous—you don’t have long periods of lying awake
- when you wish to be sleeping.
- You wake up feeling refreshed, as if you’ve “filled the tank.”
- You feel alert and are able to be fully productive throughout the waking hours (note, it’s natural for people to feel a dip in alertness during waking hours, but with healthy sleep, alertness returns).
- Your partner or family members do not notice any disturbing or out of the ordinary behavior from you while you sleep, such as snoring, pauses in breathing, restlessness, or otherwise nighttime behaviors.
Why is choosing the right bed, the most important part of the process?
One of the reasons for a bad night’s sleep is because you’re not sleeping on the right type of bed.
Hygiene reasons aside, an old or badly supporting bed can bring you all kinds of problems. Some of them are:
- Pain in the back
- Joint pain
Lack of sleep – which means bad mood, low reactions, demotivation and bad judgement.
Why is lack of sleep bad for your health?
We all know that feeling grumpy and not working at your best, are well known effects of a lack of sleep. Sleep deprivation can also have huge consequences on your physical health?Did you know that?
Irregular sleep puts you at serious risk of medical problems, heart disease, weight problems and diabetes. It also shortens your life expectancy.
Seven steps – how to sleep better
There is a term which describes a series of healthy sleeping habits which can improve the way to fall and stay asleep. It’s called the “sleep hygiene”. Follow some of these healthy sleep tips if you have problems with your sleep
Be consistent to your sleep schedule
Optimal time of sleep is no more than eight hours. If you’re adult, then, the recommended amount of sleep for you is the minimum of seven hours. Most of us don’t need more than that in bed to feel rested.
Pay attention to your dinner before sleep
Never go to bed hungry or stuffed. Particularly, avoid heavy meals within a couple of hours of bedtime. You might feel discomfort when you go to sleep. Watch out for caffeine and nicotine intake too.
Make your bedroom a restful place
Create a room that’s perfect for sleeping. That means your room should be dark and quiet. Exposure to light might create even bigger problems to fall asleep. Avoid too much use of mobile devices just before bedtime since the light keeps you awake.
Keep your naps short if you have them
If you take long naps during the day, it might interfere with your night sleep. The naps should last up to 30 minutes and you should avoid them later during the day.
Do you have bedtime rituals?
Choose to do the same thing every night before bed, like reading a book or listening to music or taking a bath. The activities you do before sleep should be relaxing so you prepare your body for it.
Regular physical activity can have a positive impact on your sleep. Just before bedtime, avoid being active because it could awake you even more. Be sure to work out at least two hours before going to sleep.
Choose the right bed for you
Your bed plays an important role in your health. It’s is a determining factor for having a healthy and good night sleep. If you often wake up with joint or back pain, tired and demotivated, it may be a good sign that your bed needs to change.