Sleep hygiene is an important part of maintaining good health and overall well-being, but it is also incredibly important when it comes to weight loss. It is essential to establish a regular sleep schedule and stick to it. Going to bed and waking up at the same time each day, getting enough sleep and having good quality sleep are all key aspects of maintaining a fulfilling, balanced lifestyle. In this article, we’ll explore the extended health benefits of sleep and how you can incorporate these into your daily routine.
Benefits of a healthy sleep schedule
A regular sleep schedule helps regulate the body’s natural circadian rhythms, which control the body’s internal clock. Our internal clock tells us when to sleep and when to wake. Having a consistent sleep schedule helps to ensure that the body can get the recommended amount of sleep each night and also helps to keep the body’s energy levels stable throughout the day.
Additionally, having a regular sleep schedule ensures the body gets quality restorative sleep. This is important for your physical and mental health. Getting adequate sleep improves memory and concentration, reduces stress, and helps prevent and manage a wide range of physical and mental health issues. Overall, having a consistent sleep schedule is an important part of a healthy and balanced lifestyle.
How to boost your sleep hygiene
Here are some handy tips for improving your sleep hygiene so you can optimise your metabolism, make the most of your day, and get proper rest when it comes time to wind down and recharge.
Avoid screens at night
Avoiding screens (phones, laptops, TVs, etc.) for at least an hour before bed is crucial. The bright light emitted from the screens can interfere with your body’s natural melatonin production and circadian rhythm. This can make it more difficult to fall asleep and can also lead to poorer quality sleep. Also, the stimulation from social media, texting, or gaming can make it harder to relax and wind down before bed, making it more difficult to fall asleep. Take a break from your screen before bed to allow for a good night’s rest.
Make a safe sleep space
Create a comfortable sleep environment, such as keeping your bedroom cool and dark. Also, make sure your mattress and pillow are comfortable. Creating a comfortable sleep environment is essential for getting a great night’s rest. Keeping your bedroom cool and dark can help your body relax and prepare for sleep. A mattress that’s too soft or too firm can disrupt sleep and cause pain, so it’s important to find one that fits your body and needs. A good pillow will also support your neck and head while you sleep. Finding comfortable and supportive bedding can make a big difference in how well you sleep each night.
Calm your nervous system
Engaging in calming activities before bed, such as reading or gentle stretching, can also help relax the body and mind and promote better sleep. Taking time before bed to engage in calming activities is a fantastic way to help you relax and prepare for a good night’s sleep. Reading a book or magazine can be a great way to distract yourself from stress before bed, and gentle stretching exercises can help release tension in your body. Additionally, aromatherapy, listening to calming music, or even journaling can be helpful for winding down before bed.
Don’t eat too late
Ensuring you are eating two hours before bed is better for sleep hygiene because it helps keep the body’s metabolism balanced. Eating too close to bedtime can cause a spike in blood sugar levels, making it harder to fall asleep and stay asleep. Not only that but eating too close to bedtime can also cause acid reflux and other digestive issues. Eating earlier in the evening also helps ensure you don’t go to bed hungry, which can be distracting and disruptive to sleep.
