How to Get Better Sleep and Improve Your Health

Getting enough quality sleep is essential for your overall health and wellbeing. Learn how following a regular sleep schedule, paying attention to what you eat and drink, creating a restful environment and exercising regularly can help you get better sleep.

How to Get Better Sleep and Improve Your Health

Getting a good night's sleep is essential for your overall health and wellbeing. It can help you feel more energized, improve your mood, and reduce your risk of developing serious health conditions. To get better sleep, it's important to follow a regular sleep schedule, pay attention to what you eat and drink, create a restful environment, and learn about the latest updates on COVID-19.Additionally, you can try listening to relaxing music, reading a book, taking a hot bath, meditating, deep breathing, and visualizing. It's also important to go to bed and wake up at the same time every day to set your body's internal clock and optimize sleep quality.Regular exercise can also help you sleep better, but it's important to finish any strenuous exercise 3 to 4 hours before going to bed.

To reduce the chances of needing night trips to the bathroom, avoid drinking anything in the last 2 hours before bedtime. Additionally, it's important to turn off electronics at home 2 to 3 hours before bedtime as lower light levels tell the brain to produce melatonin, the hormone that causes sleep. It's also important to let go of any work or difficult conversations 2 or 3 hours before bedtime.If you still have a lot of things on your mind, try writing them down and letting them spend the night. About an hour before going to bed, read something that calms you down, meditate, listen to quiet music, or take a warm bath.

If insomnia persists day after day, it can have serious effects on your health such as increasing your propensity for obesity, heart disease and type 2 diabetes.Taking a brisk daily walk can help you stay awake less often at night as exercise increases the effect of natural sleep hormones such as melatonin. A study published in the journal Sleep found that postmenopausal women who exercised for about three and a half hours a week had an easier time falling asleep than women who exercised less often. However, it's important not to exercise too close to bedtime as it can be exhilarating.Morning workouts that expose you to daylight will help the natural circadian rhythm. Additionally, it's important to let go of daytime worries before going to bed as they can activate the fight or flight hormones that act against sleep.

To relax before going to bed, try deep breathing exercises or learning some form of relaxation response which can promote good sleep and reduce anxiety during the day.Sleep is just as important for good health as diet and exercise. It improves brain performance, mood and health. Get helpful tips and guidance for everything from fighting inflammation to finding the best diets for weight loss, from exercises to strengthen the abdomen to tips on cataract treatment. Plus, stay up-to-date with the latest news on medical advances from experts at Harvard Medical School.

Sue Ashauer
Sue Ashauer

General food junkie. Extreme zombie buff. Extreme coffee trailblazer. Hipster-friendly travel guru. Devoted food trailblazer. Tv buff.

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