Steps to a good sleep routine
Sleep plays a pivotal role in your wellbeing. During this downtime, your body recovers from the wear and tear sustained throughout the day. Sleep is also vital for preventing chronic ailments.
Getting proper sleep helps in improving immunity. It is also helps in preventing weight gain and obesity. How much sleep you get also has impact on your mood as well; all of us feel grouchy when woken up early. Moreover, getting proper sleep is also vital for improving memory, focus and attention.
Sleep is also link to better mental health; it helps in reducing stress. It also has implications for better physical health as well.
Alongside reducing inflammation, quality shuteye also helps in moderating blood glucose levels. For people suffering from diabetes, getting sufficient sleep, and following the prescription of their General Physician in Lahore helps in controlling their disease, and its impact on the body.
Steps to sleep well
You may be cognizant of the benefits of a good night’s sleep, but you are still unable to get sufficient shuteye. Your mental or physical health may be coming in the way, you have just had a baby, or things are tough at work. Regardless, you should take steps to prioritize adequate and quality sleep. Some helpful things include:
Cut back on naps
Naturally, when you sleep during the day, you will find it harder to sleep at night. Your decision to nap without a legitimate reason will prevent you from sleeping early at night, initiating a vicious cycle of late nights and then, late mornings but a siesta is a good break for people who wake up extremely early in the morning.
Hence, only nap if you really need to, and refrain from napping in the evening or near your bedtime.
Drink your coffee on time
Coffee is a popular beverage, right alongside tea. It is usually what people rich first thing in the morning, as it helps then kickstart their day. However, many people turn to coffee at night and later in the evening, which is a bad thing.
Caffeine helps in stimulating your mind, and helps you become alert and focused. It may also help people keep awake. So, naturally when you drink it near your bedtime, you signal your body into believing that it is still time to stay up.
Hence, it makes it difficult for the person to fall asleep. Therefore, limit your caffeine consumption to day time only.
Exercise, but on time
Your body loves exercise, even if you don’t. Physical activity helps in keeping the mind and body healthy. It also helps in destressing, which is very important for people who are deterred by getting quality shuteye, thanks to high levels of stress.
Exercise on its own also positively contributes towards good sleep routine. However, watch when you exercise; if it’s too close to your bedtime, then it negative affects your sleep. It causes your body to get all riled up and active, thereby hampering peaceful slumber. So, do exercise, but in the morning.
You need to put your phone down in bed, which may be the hardest thing you do, but you have to prioritize your sleep. Screens emanate blue light, which your body associates with daytime. So, when you use the screen, you change the time perception of the body, meddle with the hormones, and throw everything out of order.
Moreover, phones can be addictive. Whether it be some show or social media feed, you get so much into it, that you end up sacrificing your sleep time for pleasure, which is a bad practice, due to the implications of the lack of quality sleep.
If you do not want to suffer from health problems that make you a constant visitor at the clinic of the best General Physician in Islamabad, you need to stop using your phone in bed.