A good night’s sleep is vital for your overall health and well-being. Studies show that poor sleep increases the risk of diseases in both children and adults. On the other hand, good sleep can help you stay healthier, improve your concentration and productivity, and keep your body energized throughout the day. According to the Centers for Disease Control and Prevention, children with ages 3 to 12 need 9 to 12 hours of sleep every day, while adults with ages 18 to 60 should sleep 7 or more hours per night to let the body recover.
Are you getting enough sleep every day? If not, here are 5 proven solutions you should try.
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Follow a Regular Bedtime Schedule.
Set your body clock by going to sleep and waking up at the same time every day. As much as possible, avoid taking naps late in the afternoon or evening as it can keep you awake at night. Also, try to relax before your bedtime. Avoid using gadgets like laptops, tablets, or cellphones. Reading a book or listening to soothing music will make it easier for you to fall asleep at night.
Exercise During the day.
There are many benefits to doing exercises during the day, which include quality sleep. According to Sleep.org, as little as 10 minutes of aerobic exercises, such as walking or cycling, can improve the quality of your nighttime sleep. However, you should avoid exercising too close to bedtime, as it usually leads to interrupted sleep.
Avoid big Meals before bed.
Sleeping on a full stomach is a bad idea. Aside from keeping you awake at night, sleeping when you are full can also make you gain weight. Reserve the big meals for breakfast and make your evening meals lighter. If you feel hungry right before bedtime, you may have a snack consisting of fruits, cereals, and crackers.
Keep your Bedroom Clean, Quiet, and Relaxing.
It would be hard to sleep if your bedroom is full of dirt and clutter. Arrange and design your bedroom to feel comfy and relaxing. Avoid sitting in bed to work or watch a movie. Save your bed solely for resting or sleeping. Studies show that diminishing light and noise can help you get a night of quality sleep.
Set your Bedroom Temperature.
Your bedroom temperature plays a significant role in getting healthy sleep. Since the body temperature decreases during sleep, setting your bedroom to a cool temperature can provide you better comfort. According to Healthline, keeping your sleeping quarters at a temperature around 65°F (18.3°C) is ideal.
Upgrade your AC System to Achieve Optimal Comfort inside the Home
A malfunctioning air conditioner will fail to cool your home properly, keeping you awake at night. To get your appliance back to its proper shape and functioning, you should schedule a professional AC repair right away. Find trustworthy heating and air conditioning companies to hire in your local area. Get free consultations and estimates by calling their service hotlines today!