Sleep, in addition to being a great pleasure for most, is a fundamental physiological need.
Sleep has a positive impact on our health, causing the body to initiate a whole series of biochemical processes that ensure that, when we get up, we perform physically and mentally.
On the other hand, not having good sleep hygiene is synonymous with cognitive problems and diseases. That is why we are going to mention some of the best healthy habits to have a 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.
- Reduces 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.
- Do not consume alcoholic beverages at night. Alcohol can cause or increase snoring, disrupted sleep patterns, or sleep apnea. It can also disrupt the production of melatonin at night, which plays a key role in the body's circadian rhythm.
- Reduce long naps during the day. Long naps during the day can negatively affect sleep at night. If you want to take a nap during the day, keep it short: 30 minutes or less.
- Follow a sleep schedule. Sleeping irregularly can disrupt your body's circadian rhythm and melatonin levels, causing the quality of your rest to deteriorate.
- Create a good atmosphere in your room. To get a good night's sleep, improve the ambiance of your bedroom by minimizing artificial lights and noise from devices such as 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 going to sleep. One of the best healthy sleep habits is to have a routine that helps you relax before going to bed. Meditation techniques can improve sleep quality and treat insomnia.
- Avoid consuming caffeine and nicotine. Both are stimulants that keep you awake. It can take six to eight hours for caffeine to completely disappear.
