Sleep, besides being a great pleasure for most people, is a fundamental physiological need.
Sleep has a positive impact on our health, triggering the body to initiate a whole series of biochemical processes that ensure we perform better physically and mentally when we wake up.
On the other hand, poor sleep hygiene is synonymous with cognitive problems and illness. That's why we're going to mention some of the best healthy habits for better rest.
- Increase your exposure to bright light during the day. Your body has a natural clock: the circadian rhythm. It helps keep you awake and tells your body when to sleep. Exposure to bright light or natural sunlight during the day helps maintain a healthy circadian rhythm. A healthy circadian rhythm increases energy during the day and the duration and quality of sleep at night.
- Reduce your exposure to blue light at night. Exposure to blue light at night reduces hormones like melatonin, which help you relax and sleep soundly. Electronic devices, such as computers and smartphones, emit blue light and can interfere with sleep.
- Avoid drinking alcohol at night. Alcohol can cause or increase snoring, disrupted sleep patterns, or sleep apnea. It can also disrupt nighttime melatonin production, which plays a key role in the body's circadian rhythm.
- Reduce long daytime naps. Long daytime naps can negatively affect nighttime sleep. If you want to take a nap during the day, keep it short: 30 minutes or less.
- Stick to a sleep schedule. Irregular sleep can disrupt your body's circadian rhythm and melatonin levels, leading to a deterioration in the quality of your rest.
- Create a good atmosphere in your bedroom. To sleep well, improve your bedroom environment by minimizing artificial lighting and noise from devices like alarm clocks.
- Exercise regularly throughout the day. It can improve all aspects of sleep and may even reduce insomnia. Make sure you exercise most days of the week.
- Meditate before bed. One of the best healthy sleep habits is to have a routine that helps you relax before bed. Meditation techniques can improve sleep quality and treat insomnia.
- Avoid caffeine and nicotine. Both are stimulants that keep you awake. Caffeine can take six to eight hours to completely wear off.
