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Tips to Maintain Quality of Sleep

Articles 24 Mei 2018

Good sleep affects your physical and mental health. In addition, sleep can affect your energy, productivity, emotional balance, even your weight. Some of us may have difficulty in maintaining sleep quality. These are the tips to sleep better.

1. Adjust your sleep cycle

Getting in sync with the body’s natural sleep cycle is one of the most important strategies for better sleep. If you make regular sleep-wake schedules, you’ll feel a lot fresher and more enthusiastic than sleeping in the same number of hours at different times, even if you just change your sleep schedule for an hour or two. Try to sleep and wake up at the same time each day. It helps regulate the body’s internal clock and optimize the quality of your sleep. If you get enough sleep, you’ll wake up naturally without alarm.

2. Control your exposure to light

Melatonin is a natural hormone that is controlled by exposure to light that helps regulate your sleep cycle. Your brain releases more melatonin in the dark -makes you sleepy- and reduces sleepiness when the light makes you more vigilant. Avoid bright screens within 1-2 hours of your bedtime. The blue light emitted by the phone, tablet, computer, or TV is very annoying. You can minimize the impact by using a device with a smaller screen or adjusting its brightness.

3. Sports during the day.

Exercise speeds up your metabolism, increases body temperature, and stimulates hormones like cortisol. This isn’t a problem if you exercise in the morning or evening, but too close to bedtime, it can disrupt your sleep. Try to finish the sport at least three hours before bedtime. If you still have trouble sleeping, move your exercise schedule earlier. A relaxed, low-impact exercise such as yoga or mild stretching at night can help improve sleep.

4. Do the right diet.

Your lunch habit plays a role in how well your sleep quality is, especially in the hours before bed. Limit caffeine and nicotine. You may be surprised to learn that caffeine can cause sleep problems up to ten to twelve hours after drinking. Similarly, smoking is another stimulant that can interfere with your sleep, especially if you smoke before bed. Avoid large meals at night. Try to make dinner hours early in the evening, and avoid heavy and rich foods within two hours of sleep. Spicy or acid foods can cause stomach problems and heartburn.

In long term, lack of sleep is associated with increased risk of heart attack, stroke, and high blood pressure. So, let’s improve your sleep quality for a better life!

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