The lack of daily quality sleep, increases us for greater risk of chronic diseases including depression, heart disease, and obesity, while also intensifying mood swings, irritability, and a constant state of exhaustion.
The correct amount each night recommended is seven to nine hours for adults ages twenty-six to sixty-four to feel your best during the day. Our daytime activity can influence our nighttime sleep. It is essential to exercise during the day to burn off energy.
Start a ritual: Take a warm shower or bath. When you get out of a warm bath, the air temperature around you will cool your core, which sends a chemical reflex to the brain that induces sleep.
Create the ideal environment: Honor your five senses during bedtime. Make the bedroom as dark as possible and avoid any blue light (i.e. TVs and phones). For many, herbal tea, white noise, great bedding—helps.
Keep the room cool: Utimately, your body temperature needs to drop to induce sleep.
Clear your mind: If something is bothering you, create an opportunity to relax, whether it’s journaling or meditating.
Eat light: Consider a smaller, dinner. Fattier meals are harder to digest. Avoid caffeine and alcoholic drinks later in the day.
Be consistent: Keep a steady bed and wakeup time. Establish healthy habits.
Go easy on yourself: Don’t expect to fall asleep immediately. You should ideally fall asleep within about 15 minutes of getting into bed.