A good night sleep is what everybody needs to stay healthy. But to become healthy out of sleep, the sleep must be healthy too. Unhealthy sleep is a public health concern and attributed to many hazards, including; road accidents, mechanical disasters, and poor concentration leading to perilous errors. Unhealthy sleep is also linked to poor performance in school and difficulty performing daily chores because feeling of fatigue and sleepiness during the day. People who suffer from insufficient and general unhealthy sleep are also prone to various chronic illnesses, such as hypertension, depression, diabetes, and obesity.
However, while all that may sound ass bad news, the good news is that it is possible to have a healthy sleep
. This can be achieved by following some habits to improve sleep quality. Here are the best tips and tricks to have a healthy sleep.
1. Avoid stimulants before bedtime
If you want to avoid a Topsy-curvy sleep with twists and turns, then you should keep off any stimulants before going to bed. Stimulants include caffeine, nicotine, and coffee. These will make you alert and awake instead.
Other things to avoid include alcohol, recreational drugs, such as marijuana, cocaine, and ecstasy, among others. Although these may give you a sound sleep, they are not recommended because of their dependability, hence addiction. You do not want to be tied to that kind of habit now, do you?
2. Maintain one sleep routine
To many people, the weekend or a holiday means staying awake into wee hours of the night only to wake up at 2 O’clock in the afternoon. Well, it sounds wise as it seems as a good way of taking a good rest on a day off work. But it has been proven that this irregular break of routine only confuses the mind and it is a number one cause for unhealthy sleep
. Take For instance, a weekend that has a holiday on Monday; everybody loves that you will agree with me, but to them that stay late at night from Friday to Sunday, they are highly likely to suffer unhealthy sleep come Monday on wards. The reason is basically that their mind developed a routine of a sleep pattern of those late hours.
On the other hand, for them that maintain the weekday routine of sleeping early and waking up early, they will realize that sleep is much sounder, and that they wake up feeling refreshed and full of energy. The reason is that the mind is sure about the resting time and will always get the body into a good sleep at the usual time and wake up at the usual time. Thus, if you do not want your roommates, siblings, or partner to laugh at you because you cannot simply let go of the blanket after a long weekend, just stick to a weekday routine, in order also to stay healthy and alert on the road, class, and workplace.
3. Avoid Heavy Meals Before Bedtime
A healthy sleep requires a peaceful mind and brain function. Remember sleep
is basically the time your entire self, including the mind, body and spirit take a rest for rejuvenation after a day of hard work. It is for this reason that any substance that might distract these three body elements to a rest are prohibited, including stimulants, which affect the mind, as discussed above. Now, when you take a large portion of dinner and go to bed, you will be distracting your body, which is your stomach, and also distracting the mind (brain functions that deal with digestion). Hence, you’ll find that instead of sleeping soundly, you become restless constantly interrupt your sleep. Therefore, stick to small portions, and preferably light meals, with smaller portions of meat, especially,
4. Check your sleeping environment
Where you sleep matters a lot on the quality of sleep you get. Therefore, it is always important that the sleeping environment is facilitation; free of noise, warm, odorless, spacious and comfy. Lack of any of these can cause discomfort, and distractions of the body, hence poor sleep. Simple things as switching off the electronics, such as TV and radio, switching off the lights, keeping bedding clean, maintaining ventilation, and using the right mattress, pillow and covers, matter a lot when it comes to working to have a healthy sleep.
There you have it, if you have been suffering from poor sleep and have been asking yourself ‘what are best tips and tricks to have a healthy sleep?’ now you have them. Try and use them and you will see a big change in your overall health.