Table of contents:
- Tips for sleeping well every night
- 1. Get up at the same time every day
- 2. Exercise while sunbathing every morning
- 3. Avoid caffeinated drinks
- 4. Take a short nap
- 5. Avoid eating dinner near bedtime
Apart from eating and drinking, sleep is one of the most basic things that the body really needs. Adequate sleep opens up opportunities for the body to repair damaged cells and tissues and build new ones. No wonder various studies say that people who sleep well every night can be better protected from the threat of chronic disease and brain function problems later in life.
So, how do you get a good night's sleep? Check out the following tips.
Tips for sleeping well every night
1. Get up at the same time every day
Getting up at the same time every day can help regulate your body's biological clock and also make you feel more energized. That's why many experts recommend setting a wake-up alarm every morning at the same time, including on weekends, and avoiding repeatedly pressing the snooze button when the alarm goes off.
Prolonged sleep time than it should be can actually make you less refreshed and feel weaker so that you quickly feel sleepy when on the move.
2. Exercise while sunbathing every morning
Instead of hitting the snooze button over and over again, experts recommend starting your day at least 5 minutes early for sunbathing and meditation.
The morning sunshine can make you more "awake" because the light signals to the brain to stop the production of the sleepy hormone melatonin and replace it with the hormone adrenaline as a sign that it is time for you to move.
Try walking or exercising while sunbathing for at least 20-60 minutes after you wake up. People who regularly exercise while sunbathing every morning are known to have better sleep quality and benefit from overall health.
3. Avoid caffeinated drinks
Avoid drinking coffee or tea at least eight hours before bedtime. The reason is, your body takes several hours to process caffeine. Caffeine can affect sleep quality, even if it doesn't keep you awake.
So, if you are still desperate to drink caffeine in the afternoon or approaching bedtime, then the risk is you will find it difficult to sleep well. Apart from coffee and tea, you should also avoid soda and energy drinks.
4. Take a short nap
The body will experience two peak fatigue in one day, namely at midnight and during the day. So, what's wrong with taking just a moment to relieve sleepiness by taking a nap.
No need for too long, just around 20-30 minutes, because taking too long a nap will actually disturb your night's sleep. Make sure to set an alarm so you don't take your naps too long.
5. Avoid eating dinner near bedtime
You are of course advised to have dinner. It's just that, avoid eating too much dinner close to bedtime. This is because the digestive process takes a long time. That is why, it is not advisable to eat too much near bedtime or even go to sleep immediately after eating.
Going to bed immediately after eating can make stomach acid rise and trigger stomach ulcers. Increased stomach acid during sleep can make it easy for you to wake up in the middle of the night because of a sore heartburn, heartburn, and hot throat.
If you want to eat dinner, eat up to 2 hours before your usual bedtime.
