How to Get Better Sleep in 2019
Published on: Dec 31, 2018
TABLE OF CONTENTS
Introduction – Better Sleep for a Healthier 2019
Poor sleep habits can affect your physical and mental health. Not getting enough quality sleep may influence mood, hormone production, concentration, and overall well-being. Over time, inadequate sleep may also contribute to a higher risk of health problems, including heart disease and other lifestyle-related conditions.
Avoid Staying Indoors All Day
Natural sunlight helps synchronize the body's circadian rhythm.
Regular daylight exposure may help people fall asleep faster.
Reduce Exposure to Blue Light
Phones and laptops emit blue light.
Night-time exposure can interfere with the sleep cycle and melatonin production.
Avoid Stimulants Like Caffeine
Caffeine can keep you awake and stimulate the nervous system.
The article recommends avoiding caffeinated drinks late in the day.
Have a Strict Sleep Schedule
Maintaining consistent sleep and wake times helps regulate circadian rhythms.
Long daytime naps may interfere with the body's natural sleep cycle.
Have an Early Dinner
Late-night meals, particularly heavy carbohydrate-rich dinners, may affect sleep quality and hormone release.
Avoid Exercising Close to Bedtime
Exercise is beneficial for sleep overall.
The article recommends avoiding intense exercise within about 3 hours of bedtime.
Have a Relaxing Pre-Sleep Ritual
Put away your phone and relax before bed.
Suggested activities include gentle music, a warm bath, meditation, or light reading.
Investigate Underlying Sleep Disorders
If sleep problems continue despite improving sleep habits, consult a physician.
Sleep apnea is mentioned as one possible underlying cause.
