Good sleep for good health

We all know that you feel better when you get a full night’s rest. But sometimes that’s much easier said than done. Many of us have difficulty falling asleep or staying that way. There are lots of suggestions out there on how to get a better night’s rest, but what actually works? Here are some things that research shows can help:

Get your body used to a set sleep schedule. Establishing a set sleep schedule helps regulate our body’s internal clock, known as the circadian rhythm, which plays a vital role in regulating sleep-wake cycles. By going to bed and waking up at the same time each day, we train our bodies to recognize when it’s time to rest and when it’s time to be awake and alert. This regularity helps synchronize various physiological processes, including hormone production and body temperature, leading to more efficient and restorative sleep. A consistent sleep schedule also promotes a sense of predictability and routine, signaling to our brains that it’s time to wind down and prepare for sleep. Additionally, adhering to a regular sleep routine can help reduce insomnia symptoms, improve sleep onset, and enhance sleep duration, ultimately resulting in increased daytime alertness, concentration, and overall well-being.

Turn off technology. When it’s time to go to bed at night, but your body isn’t tired, you might be tempted to bring out the laptop or smartphone. But that’s a bad idea because the blue light from the screens will actually keep your body awake and make it harder to fall asleep. Dim lights are a signal for your body to fall asleep just like bright lights in the morning can help you wake up.

Test different pillows. The wrong pillow can make it hard to sleep. The right pillow directly affects the quality of our sleep and subsequent daily performance. A suitable pillow provides optimal support, aligning the head, neck, and spine in a neutral position, which promotes proper posture and alleviates pressure points. By ensuring proper alignment, the right pillow can help reduce the risk of waking up with aches, pains, and stiffness.

Create a bedtime routine. To help your body get ready for bed, it helps if you do the same routine every single night. This signals to your body and mind that it’s time to wind down and prepare for rest. Engaging in relaxing activities before bed, such as reading a book, taking a warm bath, practicing meditation or deep breathing exercises, can help calm the mind and reduce stress levels. This transition from the busyness of the day to a state of relaxation promotes a smoother transition into sleep. Establishing a consistent routine before bed helps create a strong association between these activities and sleep. When you consistently follow the same sequence of relaxing activities each night, your brain recognizes the pattern and starts to prepare for sleep as soon as the routine begins.

A good night’s sleep is important to your overall health. You’ll be doing yourself a great favor by trying these tips.