Sleep. Is it something you are taking for granted? Have you been choosing to stay up late to binge watch Netflix or browse the Internet aimlessly? Ask yourself whether you have been practicing and maintaining proper sleep hygiene. Today, the importance of sleep cannot be overstated. The quality and amount of your sleep directly impacts every hormone in your body. Hormones? What about them? Well, they are constantly busy regulating your bodily functions, thus you will want to make sure that they are working at full capacity.
If you have noticed that you are not sleeping well lately, cultivating good sleep hygiene habit might be just what doctors would order. With that in mind, sleep hygiene is an all-day affair, i.e. you are basically setting yourself up for good sleep as soon as you wake up. Here are some useful tips to make sure you are maintaining stellar sleep hygiene:
Reduce Your Caffeine Intake
We get it. That sense of grogginess is pretty difficult to shake off when you get out of bed. While many people love to drink coffee, they should pay attention to how much cups they are drinking each day, and at what time of the day. For starters, two to three cups during the day is fine. However, you should limit fluids in the evening. You do not want to drink anything that contains caffeine two hours before bed! Pro tip: avoid drinking caffeine after 4pm.
Wipe that Glue Off Your Phone
Admit it. You have the habit of looking at your phones before you turn in. However, you should avoid doing so when you are about to catch some shut eye. Modern phones emit blue light, which messes with your melatonin. Trust us, you wouldn’t want to mess that up. If you really have to answer that urgent message or email before sleeping, be sure to reduce the brightness or make use of iPhone’s Night Shift function under the Display & Brightness settings.
Get Plenty of Exercise
There is a reason why people always act like exercise is the answer for everything. Regular exercise decreases a person’s risk of developing certain diseases, including high blood pressure, type 2 diabetes, and obesity. It also helps you to age gracefully! You just have to be mindful when you do it though. Exercise at 7am? Sure. Exercise at 9pm. Please, no. If you experience a late-night rush of endorphins, you will just end up staring at the ceilings for hours.
Treat Hunger with Care
Your body does not require any calories to fall asleep, thus avoid eating right before bed. If not, you allow your body will experience an insulin spike. If you are really hungry, stick to foods with protein or fat. Try this: swallow a spoon of coconut oil and wait it out. You will feel better in time.
Are you looking for an experienced sleep specialist that can diagnose and treat sleep disorders? Look no further than Concierge Key Health. We have built an extensive network of reputable doctors. Contact us today for more information!