If you absolutely must sleep in on a weekend, opt for no more than an hour difference from your waking time, so your schedule stays similar.
San Diego, CA (PRWEB) June 24, 2014
Solid sleep habits are important for overall health, and those with sleep disorders can experience various health-related difficulties, according to the 28th meeting of the Associated Professional Sleep Societies, which took place recently. San Diego health and fitness retreat, VeraVia, also stresses the importance of healthy sleep habits.
“Sleep patterns can vary wildly, wreaking havoc on your system and taking a toll on both body and mind,” explains VeraVia founder and CEO, Wyatt Chapman. “Sometimes getting to sleep–or staying asleep–can be more stressful than your fully waking hours.”
Here are VeraVia’s tips for those who want a better night’s sleep:
Monitor your diet - Caffeine and sugar are obvious culprits that lead to sleeplessness. “Sometimes consumption of caffeine during your lunch break can disrupt your body hours later,” explains Chapman. There are also sleep-inhibitors in salty or starchy foods, which cause the body’s cortisol level to rise, which in turn inhibits sleep function. Those who have trouble sleeping should also avoid foods that cause heartburn or indigestion because these aches will inhibit relaxation.
Maintain a regular sleep schedule - Getting up at the same time every morning allows the body to become accustomed to a regular sleeping pattern, which is easier to maintain than a sporadic schedule. “If you absolutely must sleep in on a weekend, opt for no more than an hour difference from your waking time, so your schedule stays similar,” says Chapman.
Exercise daily - Physical activity throughout the day translates into better sleep at night. Those with sedentary lifestyles should take special care to release pent up energy in the form of daily exercise in order to tap out energy resources and allow the body to energetically refuel overnight.
Meditate before bed - “Getting into the relaxation mindset is half the battle before a good night’s sleep, so turn down the lights, sit in a quiet space and become mindful of your breathing. This simple step can do wonders to get you into the deep-sleep mindset,” says Chapman. He suggests burning a soothing candle, warming oneself with a blanket, and creating a quiet safe space to clear the mind and for a tranquil night ahead.
Use white noise to cancel unwanted sound - Ticking clocks, passing traffic, and a creaks house can be distracting when trying to sleep. A fan, white noise machine, fish tank pump, or small table-top water fountain can generate soothing sounds that cover irregular noise.
Use a traditional alarm clock instead of a smartphone - Checking emails, reading texts, browsing the Internet and reviewing photos can all occupy mental space that prohibits falling asleep easily. Instead, Chapman recommends charging phones away from the nightstand to remove the immediate distraction.
Give yourself permission to disengage - Many people have a hard time falling asleep because the mind does not want to relinquish the never-ending list of responsibilities and “things to do.” “Honor and respect the thoughts that run through your mind by making list before bed of your nagging worries,” suggests Chapman. “The items on your list can be specific or general overall stressors. By storing them on a physical list, you are giving your mind permission to put them aside for the night.”