Sleep Hygiene tips Ridgeland,MS
Sleep isn't a time when we shut down and do nothing. Researchers are only beginning to comprehend our physical and mental health affects. Sleep decreases heart rate and blood pressure level by about 10%. Sleep even affects our levels of blood sugar and appetite. Many individuals suffer from poor sleep hygiene which might lead to insomnia along with other sleep health disorders. It is important to understand your habits can save you from sleeplessness and to develop a good sleep hygiene.
Although some people appear to need as few as 5 hours, other people need up to 10 hours of sleep. Most adults require between 7 to 9 hours of sleep every single night. Children that are older, teenagers and young children need about 9 hours of sleep and between 10 and 12 hours, respectively, and infants require 16 to 18 hours of sleep daily. They generally require 7 to 9 hours of sleep every single night while people might report trouble sleeping. Without sleep, mental and physical functions become impaired.
How important is it to have a good sleep hygiene?
To maintain strong mental and physical health , it is very important to have a healthy and sound sleep. It doesn't only improve your physical or mental health, it also improves your quality of life with improved productivity.
How to improve your sleep hygiene?
The best practice to improve your sleep hygiene is by having a proper amount of sleep where it shouldn't be too less or too much. Sleep duration varies from age groups and also impacts the lifestyle and the individual's health.
There are few recommendations for a good sleep hygiene:
Daytime nap: It is highly recommended to limit your daytime nap to not more than 30 minutes. Sleep for more than 30 minutes in the daytime or noon might result in inadequate night sleep. A nap for a shorter duration of 20 - 30 minutes will boost your mood, performance and alertness.
Caffeine and nicotine: Avoid having caffeine and nicotine before bedtime. Few may think that alcohol will make you fall asleep soon but excessive consumption of alcohol before or too close to bedtime will disturb your sleep as the alcohol starts reacting in the second half of the night.
Excercise: A minimum of 10 mins workout like walking, jogging, or cycling will help you improve the quality of night-time sleep. And it is highly recommended not to exercise before bedtime because it might ruin the quality of your sleep.
Food choice: It is advised not to consume food which is heavy, fatty, spicy or extra oily before bedtime and also try to avoid carbonated drinks since it causes indigestion for few people. If indigestion occurs, then it disturbs the sleep causing heart burns.