As revealed by statistics, our sleeping hours tend to decrease as we grow older until it starts to increase again at 65 years and older.
Healthy night rest is vital to sound health. Not having enough sleep could negatively affect the body’s physiology. Scientific studies reported it could cause weight gain and increase vulnerability to many health complications.
How to Determine a Good Sleep
● Sleep Duration: Sleeping is, of course, different from just lying on the bed. The recommended duration of sleep is 7-hour or more. The 7 hours is meant to be spent sleeping and not just lying on the bed.
● Sleep Timing: Human sleep time is regulated by what is called circadian rhythm. It functions like a natural clock that tells your body when it is time to sleep.
To achieve the state of sleep, the circadian rhythm makes the body to secrete melatonin. The hormone is mostly secreted at night. Always schedule your sleep time for the night.
● General Body Healthiness: Conditions such as insomnia, sleep apnea and other sleep-related diseases are expected to be treated or prevented to have a healthy night rest.
Here are five tips to help you achieve a healthy night
Avoid Evening Coffee
The active component of coffee is caffeine. Caffeine is known for many health beneficial effects such as improving focus and heightened performance.
To maintain a healthy sleep at night, avoid taking coffee any time after 2 pm. The effect of caffeine could last for several hours. This may include not allowing you to fall asleep.
Maintain a Regular Sleeping Time
Our body controls sleep through circadian rhythm. The circadian rhythm is naturally programmed to respond to sunrise and sunset.
This means, it keeps you awake during the day and secretes melatonin at night to make you go to sleep.
Not having a regular sleeping time may alter the function of the circadian rhythm such that it would not be able to signal the body to secrete enough melatonin any time you decided to sleep at night.
Let Your Gadgets Go to Bed Before You
As much as technology has improved our lives, it is important to know when to let go. Always switch off your gadgets and keep them away from your bed before going to sleep. This will prevent you from being disturbed by any calls or messages.
Aside from that, your smartphone backlight and the glowing lights such as the ones that glow blue can disrupt your circadian rhythm. They may trick the rhythm to believe it is daytime as day mimic daylight.
Make Your Bedroom Environment Sleep-Friendly
Sleeping in a neat and quiet bedroom is vital. For convenient night rest, it is recommended to sleep on mattresses that conform to your body.
For instance, there are mattresses suitable for people with large weight while there are best beds for people that are prone to back and neck pain. You can check some Comparisons of the best Mattress on SleepDelivered to choose the best for body and health condition.
Avoid Heavy or Large Meals Before Going to Bed
It is not advisable to go to bed hungry. At the same time, avoid heavy meals or eating too much before sleep.
The discomfort they might present during digestion could prevent you from having a healthy night.
A Healthy Night is Paramount to Your General Health
Sleep is important as much as exercise and healthy nutrition in maintaining your body physiology (normal health). Observe the highlighted tips and make sure to sleep in a comfortable bed. You may support your head with a good pillow too.
The cause of your troubled night may be your bed ― there are best beds for everyone. Also, always remember to change your bed at the right time. Best beds last for 9 to 10 years. Check SleepDelivery review to make a good choice of bed.