Poor sleep habits not only affect your health, they also have effect on your emotional and mental health. If you want to learn how to improve your sleeping habits, you are in the right place. Today we will teach you some good habits to start practicing and make your day more productive.
Sleep is one of the strangest things we do each day. The average adult will spend 36 percent of his or her life asleep. We transition from the vibrant, thoughtful, active organisms we are during the day and power down into a quiet state of hibernation for one-third of our time on earth.
The irony of it all is that many of us are suffering from sleep deprivation to work more. Still, the drop in performance ruins any potential benefits of working additional hours.
Studies have estimated that sleep deprivation is costing businesses over $100 billion each year in lost efficiency and performance in the United States alone.
How to improve habits during the day
Find some time to exercise
At least 30 minutes, it can be walking, jogging, yoga. Leave about 2-3 hours between exercise and bedtime
Go outside
Find at least 30 minutes of daylight exposure each day.
Cut back or ideally stop caffeine, alcohol, and smoking
Follow a regular sleep schedule
Go to sleep and get up at the same time each day, even on weekends or when you are traveling.
Write down all the things that worry you in a journal
This way, you can transfer your worries from your mind to paper, leaving your thoughts quieter and better suited for falling asleep.
How to improve habits before bed
Use the bedroom for sleep and sex only
Is your bedroom designed to promote good sleep? The ideal sleeping environment is dark, cool, and quiet. Eliminate TVs, laptops, electronics, and clutter. Improve your bedroom so that rest is more comfortable and distraction is more challenging.
Turn out the lights
When it gets dark outside, dim the lights in your house and reduce blue or full-spectrum light in your environment.
Avoid eating heavy meals 2 hours before sleep
Develop a “wind down” ritual before bed
The blue light from computer screens, televisions, and phones can hinder melatonin production, which means your body isn’t preparing the hormones it needs to enter the sleep phase. Developing a “power down” routine where you shut off all electronics an hour or two before sleep can be a huge help.
Reduce temperature
Most people sleep best in a cool room. The ideal range is usually between 65 to 70 degrees Fahrenheit (18 to 21 degrees Celsius).
How to improve habits in the morning
Drink a large glass of water in the morning
Your body just went 6 to 8 hours without any liquid. If you are feeling sluggish and groggy in the morning, you may often be slightly dehydrated.
Start the day in the sunlight
Sunshine is the new coffee. Getting sunlight in your morning routine is critical for establishing your circadian rhythm and waking your brain and body for the day.