Health tips for a healthy sleep



Contents

  • 1 Regulate the sleep pattern
  • 2 Improve the bedroom environment
  • 3 Avoid stimulants and alcohol
  • 4 other tips for better sleep
  • 5 References

Regulating the sleep pattern

Getting a healthy sleep pattern depends on getting used to getting up and sleeping at fixed times daily, and making sure to adhere to these times even during holidays, many studies have indicated the importance of regulating the sleep pattern in helping to sleep better, as this helps to regulate levels of The body's melatonin hormone, which is responsible for getting the signal to the brain to go to sleep, and it also helps the body's biological clock to sleep and wake up at the same time, so that it is possible to dispense with the alarm after several weeks. [1]

Improve the bedroom environment

The bedroom environment is extremely important when trying to get a healthy sleep, and what is worth paying attention to is the following: [1]
  • Minimizing exposure to external noise, as many studies indicate its negative impact in terms of reducing sleep quality and other long-term health issues.
  • Reducing the level of light in the room, whether natural or industrial light emitted by various devices.
  • Ensure the room is clean, make it comfortable and enjoyable, and make it as quiet as possible.

Avoid stimulants and alcohol

Eating drinks or foods that contain synthetic stimulants such as caffeine affects the quality of sleep that an individual gets, as eating these elements in coffee, tea, chocolate, and some types of pain relievers causes the individual to remain awake, so it is advised By avoiding such elements during the period between 4-6 hours before bedtime, this is in addition to alcoholic beverages, which although they may help sleep at first, they increase the number of times to wake up later, and reduce the quality of sleep due to its transformation into substance Activated later. [2]

Other tips for better sleep

There are some other tips that help improve sleep quality, including the following: [3]
  • Take care to get the recommended amount of sleep per day, which ranges between 7-8 hours.
  • Avoid eating large meals around bedtime.
  • Avoid getting naps during the day.
  • Doing exercise early in the day to avoid causing it to hinder the ability to sleep when exercising late.
  • Dispose of distractions, such as a computer and TV, and do not put them in the bedroom, in addition to placing the mobile phone in the drawer to avoid waking up due to the lighting of his screen.

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