How To Get Into A Healthy Sleep Routine

The best ones deliver improvements to sleep in the short term and also fit well into a long term sleep routine.

How to get into a healthy sleep routine. A relaxing routine activity right before bedtime conducted away from bright lights helps separate your sleep time from activities that can cause excitement stress or anxiety which can make it more difficult to fall asleep get sound and deep sleep or remain asleep. Skimping on sleep and failing to find a healthy sleep routine can put you in the fast lane to several major chronic illnesses from depression to heart disease. Taking 30 to 60 minutes to decelerate at the end of a hectic day by switching to an activity which can help calm your mind is one of the most helpful sleep habits to adopt. You can also drink a glass of milk skim or eat a banana or some other melatonin or serotonin containing food to help make you sleepy.

Try to limit the difference in your sleep schedule on weeknights and weekends to no more than one hour. If you find it hard to get to sleep do something relaxing before going to bed reading or watching tv to calm you down. Even a few days of missed sleep can have dramatic effects on everything from your weight to your blood pressure claims bruce mcewan head of the harold and margaret milliken hatch laboratory of neuroendocrinology at the. Establishing a pre bedtime routine a k a practicing good sleep hygiene is likely to help you fall asleep more easily at night and stay asleep until morning.

Eating dinner around the same time each day will also get your body used to a routine. Sleeping in a cool dark room is one way to get into a good sleep routine. Get sunlight in the morning. Go to bed and get up at the same time every day.

Exposure to morning light strengthens the body s. If you have trouble sleeping avoid naps especially in the afternoon. Set aside no more than eight hours for sleep. Most experts recommend that we get between 6 to 10 hours of sleep per night.

Most people don t need more than eight hours in bed to achieve this goal. Try working these five habits into your evening for better sleep. Develop these five healthy nightly habits to ease into sleep. Heavy high fat meals might disrupt sleep because they take a while to digest.

Turn off your phone and computer at least an hour before bed and avoid vigorous exercise in the late. These tips will help you take control of your internal clock. 8 some of us can get by on six hours but be honest with yourself if you feel better having had more sleep bear it in mind when setting your alarm clock. Erratic sleep patterns can leave you feeling out of whack so a regular sleep schedule may be exactly what you need.

And it s not as hard to do as you might think. The recommended amount of sleep for a healthy adult is at least seven hours.