Samar Samir
Posted on: Sunday, May 22, 2022 – 12:31 PM | Last update: Sunday, May 22, 2022 – 12:33 PM
Daytime behaviors may affect sleep quality, as food and drink choices, daily routine and many other activities play a role in the ability to sleep.
And the “Healthline” website published information about healthy habits for sound sleep.
• Maintain a consistent sleep schedule
Make sure to go to bed and wake up at about the same times every day, even on weekends, as this boosts your body’s cycle; This makes it easier to fall asleep and wake up each day, and sticking to a consistent schedule may also help reduce daytime sleepiness.
• Establish a comfortable bedtime routine
A restful bedtime routine helps you relax in preparation for bed. Maintaining a consistent routine helps your body realize it’s time for bed. This may also help you fall asleep more quickly.
• Turn off electronic devices before bed
Electronic devices emit blue light, which can reduce melatonin levels in the body, as melatonin is a chemical that controls the sleep/wake cycle, and when melatonin levels drop it can be difficult to sleep, as devices that emit blue light can also be distracting , which keeps the mind alert, and leads to interrupted sleep.
• exercise regularly
Doing 30 minutes of aerobic exercise each day can improve sleep quality, but avoid exercising within an hour or two of bedtime, as this can increase energy levels and body temperature, which can make it difficult for you to fall asleep.
• Limit your caffeine intake
The effects of caffeine can last 3 to 7 hours after you consume it, which means that your afternoon cup of coffee may keep you awake for longer than you’d like.
• Make your sleep environment work for you
A cool, dark, and quiet room can help you fall asleep more easily. It’s also important to make sure you get a comfortable mattress, pillows, and bed linen, as the more comfortable you are, the more comfortable you are the more comfortable you are. It was easier to fall asleep and stay asleep.
• Limit or avoid naps if you can
Daytime naps can make it difficult to fall asleep later, and may make you more likely to wake up during the night.