9 Steps to Getting Better Sleep
Healthy sleep habits have a significant effect on your life and health; it’s vital to sleep well well and to achieve the required hours of sleep.
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Despite the enormous effect that healthy sleep leaves on our health, many of us won’t be able to sleep well and to get better sleep; you can follow these steps and tips:
1. Dim lights and less noise
Make sure to dim the lights around your house 2 to 3 hours before your bedtime; this will help your brain to produce melatonin, which is a sleep hormone.
As for your room, try to have fewer lights as possible. After turning off the lights, it’s important to limit the noise around you, this way you prepare your body to relax and sleep.
2. Adjust room temperature
Room temperature plays a significant role in your sleep; it should be between 15-20C (59- 68F).
Your body temperature decreases to initiate sleep, so when the room is cool, it’s easier for your eyes to shut, you will fall asleep faster, and you will have a good quality of sleep.
3. Avoid phones, tablets and TV
Most of us use and read social media before going to sleep as it has become one of the habits that people do before rest in today’s day and age.
If you want to fall asleep fast and easy, it is essential to keep your phone, tablet and even tv out of your bedroom. Blue light sources such as your phone must be shut an hour before going to bed.
4. Avoid naps
Do you like to take naps in the middle of the day? Our advice: skip them! Naps during the day might interfere with your sleep habits in the night, and it will make it harder to fall asleep. Try to walk instead of taking a nap.
5. Sleep position
There are some things you have to take into consideration your body position in bed:
- Use a pillow between your legs to make sure that your hips are aligned
- If you sleep on your back, put a pillow under your knees
- Make sure to buy the right pillow size that you use under your head.
- Use a good mattress that supports your body
6. The bed is for sleep
Don’t use your bed for work, watch tv or surf the net. Make sure that you use your room to sleep only.
7. Set up a schedule
Set up a sleeping schedule, a daily consistent sleeping patterns. This will help your brain and body to get used to a pattern, and you will start to fall asleep quickly.
8. Pay attention to your diet
Drink coffees in the morning and avoid them in the afternoon if you are sensitive to caffeine.
As for food, don’t eat a heavy meal before bed, this will overload your digestive system and affect your sleep. It would help if you stopped eating an hour before you go to bed.
9. See a professional
If you have problems getting good sleep that lasts for more than a month, you should consult a doctor. Try contacting one of our Okadoctors to feel better.
Okadoc now offers virtual consultation with trusted doctors and hospitals. Learn more here!
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