Lifestyle choices to make for a healthier sleep cycle, to maintain good health. Sleep is one of the most pivotal things in our overall health and well-being criteria. A deep, sound sleep can help the body recover and leave us feeling energised. According to data by the Sleep Foundation, a person goes through four to six cycles per night. Establishing a healthy sleep cycle can sometimes be difficult, so, here are 6 choices to make for improving the sleep cycle.
Table of Contents
6 Lifestyle Choices for Sleep Cycle:
Maintaining a Consistent Sleep Schedule
One of the most essential factors for good sleep is maintaining a consistent sleep schedule. Going to bed and waking up at the same time everyday will create a habit for the body. Sticking to a sleep schedule helps regulate our body’s internal clock, making it easier to fall asleep and wake up at the same time, naturally. The body adapts to the schedule and will create a predictable sleep pattern.
Creating a Comfortable Sleep Environment
The environment we sleep in can greatly impact the quality of it. Ensure that the room in which you sleep is dark or dimly lit, quiet and has a comfortable temperature. Investing in a comfy mattress and pillows, according to your preference can be very helpful. Minimise noise and light, and use blackout curtains or white noise machines, to create a comfy environment for sleeping. Using mild scents like lavender essential oil, can help elevate the sleep quality and promote a restful sleep.
Limit Exposure to Screens Before Bed
Limiting Screen Time before bed can be very helpful. The Blue light emitted from the screens of our devices like phones, tablets, computers and others, can suppress the production of Melatonin, the hormone that regulates sleep. Avoiding screens for at least an hour before bedtime can improve sleep quality. Replacing the screen time with relaxation activities such as reading books, taking warm baths, practising deep meditation and deep breathing techniques can help improve sleep quality and promote a healthier sleep cycle.
Diet and Hydration
What we eat and drink, directly affects our sleep cycle. Avoiding heavy meals close to bedtime, because heavy meals can cause discomfort and indigestion. Limiting caffeine and alcohol, especially in hours leading to bedtime, contributes to healthy sleep, as these can disrupt sleep patterns. Staying hydrated is another very important factor for a healthy sleep cycle, however reduce your fluid intake in the evening to minimise nighttime awakenings to visit the bathroom.
Getting Regular Exercise
Exercising regularly has multiple benefits, one of them is healthy sleep. Incorporating 30 minutes of moderate exercises in your daily routine can be of great use. Try completing your workouts earlier during the day, as exercising before bed can be stimulating and make it harder to fall asleep. This helps regulate the body’s internal clock which leads to a deeper and more restorative sleep.
Manage Stress and Relax Before Bed
Stress and Anxiety can become barriers to a healthy and relaxing sleep. Incorporating relaxation techniques into your bedtime routine like meditation, progressive muscle relaxation and yoga, can help calm the mind and reduce stress, making it easier to fall asleep.
Making healthier lifestyle choices can significantly contribute to improved sleep and quality sleep enhances our health and our ability to go on with our lives. A peaceful sleep can help your body recover from all the tiresome activities of the day, and is essential for maintaining the body’s healthy mechanism.
