Developing Good Sleeping Habits<br>Sleep is often the first to be neglected with our hectic schedules. Here are a few ways to practice better habits for a good night’s sleep.<br><br>Routine<br>Wake up and go to bed at the same time each day─even on weekends─to establish a more ingrained rhythm for your body clock and help your brain better prepare for sleep.<br><br>Exercise<br>Pick a time of day that suits your schedule and energy levels, and be sure to stick with it. Exercise helps to balance melatonin and cortisol levels throughout the day.<br><br>Light<br>Get outside often during the day and reduce the time spent outside at night. Limit screen time at least 30-60 minutes before sleep.<br><br>Food and Drink<br>Avoid eating large meals or drinking alcohol or caffeine in the last couple of hours before you go to sleep. Caffeine effects can linger for up to 8 hours, which breaks natural sleep rhythms.<br><br>Meditation<br>Recent studies have shown that mind-body treatments for insomnia such as yoga, tai chi, and meditation had positive impacts on improving sleep quality.<br><br>Comfort<br>Set the bed for success—keep your room cool and dark, buy a high-quality mattress and comfortable bed linens and use a white-noise machine to help you fall asleep.<br><br>Sleep is one of the most important aspects of our health; it’s also one of the easiest to neglect. Don’t put yourself into sleep debt─get enough shut-eye to enjoy those sweet dreams.
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