We constantly hear the advice that we should sleep 7-8 hours a night. However, it’s not just about how many hours we sleep; it’s about the quality of sleep that really matters.
An occasional night without sleep makes you feel tired and irritable the next day, but it won’t harm your health. However, if it continues, lack of sleep can affect your overall health and make you prone to serious medical conditions, such as obesity, heart disease, high blood pressure, and diabetes.
On the other hand, if you get enough rest on a regular basis, it improves your mood, boosts brain function, memory and creativity, curbs inflammation, improves physical performance, helps maintain a healthy weight, and prevent degenerative diseases.
1. Exercise regularly
Studies show that people sleep better and feel more alert during the day if they workout regularly. However, timing matters – you should avoid vigorous exercise at least 3 hours before bed as it stimulates the nervous system and keeps you awake.
2. Avoid bright screens before bed
Our body’s internal clock is highly sensitive to the blue spectrum light emitted by the screens, so avoid any gadgets at least 1-2 hours before bedtime. However, if you really need to, install f.lux on your devices. It’s a free app that adjusts a display’s color temperature according to the time of day.
3. Keep it cool
During sleep, your core body temperature dips, allowing you to slip into restorative REM and slow-wave sleep. If it’s too hot in the room, you will not get enough deep sleep and won’t feel as rejuvenated.