Good sleep habits also referred to as sleep hygiene, can help lead to a good night’s rest. Some habits that can improve your sleep include:
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Consistency: Going to bed at the same time and waking up at the same time, which also means the weekends. You will wake up more rested instead of feeling fatigued, exhausted, or worn out.
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Have a sleep-ready environment: Make sure that your bedroom is quiet, dark, relaxing, and at a comfortable temperature. Studies show the ideal sleep temperature is 60-67 degrees Fahrenheit for the most comfortable sleep.
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Become insightful about what you eat: Avoid large meals, caffeine, and alcohol before you plan on going to bed. Eating larger meals before bed can cause acid reflux, and indigestion, and can cause overall discomfort. Melatonin (the sleep hormone) is decreased by ingesting caffeine, and alcohol disrupts reduces REM sleep (rapid eye movement) which is important for memory and learning.
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Be active: Being physically active during the daytime can help you fall asleep quicker at night. Moderate to vigorous exercise can also improve sleep by reducing stress and anxiety. Studies show that 30 minutes of cardio, 5 times per week can significantly improve your overall mood as well.
Sleep is essential and it allows your body and mind to recharge, to feel refreshed and alert. Good sleep hygiene helps the body remain healthy and improves your immune system. Without proper sleep, the brain can not function properly.
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