Actionable Tips for a Better Night's Sleep to Improve Health
Posted by Cheryl Conklin in Health.
A good night’s sleep leaves you feeling refreshed, invigorated, and ready to tackle the day. Sufficient rest is also important for your health. According to research published in The Journal of Pain, poor sleep can exacerbate conditions like chronic pain. It further increases the risk of mental health issues like depression. The below guide provides tips for better sleep.
Make exercise part of your daily routine
The average adult should get at least 150 minutes of physical activity every week, according to the Centers for Disease Control and Prevention. This could just be half an hour a day, five days a week. Regular exercise helps to maintain muscle tone, improve cardiovascular health, and enhance immune function. It can also help you sleep better.
Hopkins Medicine reveals that getting at least 30 minutes of aerobic exercise per day can improve sleep quality at night. If you live with chronic pain, exercise can also help improve mobility and decrease inflammation. Healthline reports that low-impact activities like walking, swimming, stretching, and water aerobics are ideal for individuals with chronic pain.
Invest in technology to make your bedroom sleep-friendly
If you’re still tossing and turning, your bedroom may be to blame. Ideally, your sleeping area will be free of external lights or sounds, which can interfere with deep sleep. The Sleep Foundation explains that light hinders the part of the brain that produces melatonin, the “sleep hormone” that makes you drowsy. You can install black-out curtains to keep light out.
To block out noise, invest in a white noise machine or get earbuds that you can comfortably wear in bed. There are a variety of wireless Bluetooth headphones to choose from. You can also try using a scent diffuser in your bedroom to help you drift off. According to VeryWellMind, scents like lavender promote relaxation and improve sleep.
Create a stress-busting pre-bedtime routine
If you’re wracked by worries when you lie in bed at night, you’re sure to have problems falling asleep. Stress can negatively impact sleep, making it tough to get the Z’s you need. Stress can also exacerbate chronic pain, so it’s important to get a handle on it if you are dealing with this health condition.
According to the American Psychological Association, stress harms many bodily systems, including the endocrine, nervous, reproductive, cardiovascular, and respiratory systems. Combat stress before bed with practices like yoga, meditation, and deep breathing. These activities force you to slow down and turn your focus inwards, blocking external worries.
Getting a good night’s sleep shouldn’t be a struggle. Implement the above tips so that you can fall asleep quickly — and stay that way throughout the night.