BETTER SLEEP TIPS 💤🛌😴💆🏼♀️🙏🏻
A GOOD QUALITY NIGHTS SLEEP IS SO VERY IMPORTANT WHEN IT COMES TO OUR HEALTH AND WELLBEING … HERE ARE SOME OF MY “TOP TIPS” TO HELP YOU ACHIEVE A BETTER NIGHTS SLEEP
Aim to maintain a relaxing sleep area: A quiet bedroom with limited exposure to outside light will promote healthier sleep than a louder, brighter setting. You should also maintain a comfortable bedroom temperature for sleeping since your body temperature will decrease during sleep. Most experts agree 65 degrees Fahrenheit (18.3 degrees Celsius) is the ideal temperature for most people, but anywhere from 60 to 67 degrees should be comfortable enough for sleep.
Exercise regularly: Some physical activity during the day can help you expend energy and feel tired before going to sleep. However, you should avoid exercise during the late afternoon and evening hours leading up to bedtime.
Avoid naps after the mid-afternoon: Napping can provide short-term restoration that affects how sleepy you feel in the evening.
Spend some time outdoors: Not getting outside enough during the day can affect your circadian rhythm and make it harder for your body to regulate its sleep-wake cycle.
Watch your intakes: You should avoid stimulants like caffeine and nicotine late in the day, as these can offset the effects of hormones like melatonin that make you feel tired. Also, don’t drink alcohol before bed. While alcohol may help you fall asleep more quickly, you may experience fragmented sleep as your liver enzymes break down the alcohol during the night.
Avoid heavy night time meals: Foods that are heavy in fat or sugar can affect how much you sleep at night, as well as your overall sleep quality. Examples of good foods to eat before bed include whole grains, walnuts, cherries, and milk.
🛌 Avoid electronics before bedtime: Cell phones, televisions, computers, and other electronic devices emit artificial blue light that can trick your brain into thinking it’s daytime and affect your circadian rhythm.
(Source: : Lana Adler
Medically Reviewed by: Dr. Sherrie Neustein 20/11/20)