A good night of quality sleep is hard to obtain especially with a hectic lifestyle. But according to experts, sleep is important for overall health.
Here are some recommendations.
Don’t eat, or consume caffeine or alcohol within 3 hours of bedtime. Yes, alcohol is a depressant, but it’s disruptive to normal sleep cycles.
Avoid “blue light” in the evening, TV computer, tablet, smartphone. It inhibits the production of the sleep-inducing hormone melatonin. I know people who “have to” have the TV on to get to sleep. These same people complain about always being tired.
The color of your bedroom makes a difference. “Warm” colors like red, yellow, and orange are counterproductive. Colors like blue are calming, and conducive to better sleep.
If you are a side sleeper, keep this in mind. Sleeping on your left side is healthier than on the right. Sleeping on the left side puts your esophagus at the “top” of your stomach, reducing the possibility of acid reflux. It also reduces pressure on arteries that reach your lungs, reducing the workload on the heart thus making it easier to breathe.
Be consistent in your schedule.
Source: cdc.gov