Improving Sleep Habits for Better Health – Healthy Journey Wellness

Sleep is so important for our health and overall lifestyle. Many of us have very busy schedules, therefore, sleep is not a priority. By lacking the appropriate amount of sleep, we may have begun to show poor eating habits, drowsiness during the day, lack of attention, poor judgment, irritability, and digestive discomforts. As we continue to lose sleep, our risk factors increase. One may be at risk for a variety of health concerns such as: Obesity, Diabetes, Alzheimer’s, Cardiovascular Disease, Hypertension, Immune Disorders, Prostate Cancer, Depression, and suicide. What can we do to improve sleep habits with such a busy lifestyle? There are some things we can do for better sleep habits such as:

Set a bedtime. One can start by committing to a time to go to bed every day, even on the weekends. This time should allow one to receive the recommended amount for adults 7-9hrs of sleep. It’s helpful if one goes to bed and wakes up the same time every day. This can help your body to adjust to going to sleep without waking up through the night. If one can’t commit to a set weekend schedule, one can start with weekdays.
Stop eating and drinking before bed. One should allow a 2- hour window from the last meal and drink before going to bed. This could prevent digestive concerns such as acid reflux and prevent late night trips to the bathroom.
Evening exercise. One may choose to take a walk after the evening meal, do healthful yoga, participate in a low impact exercise class, etc. Exercise improves quality sleep. One may notice it’s easier to fall asleep, which may lead to a more restful night sleep.
Allowing time for relaxation before bed. One may choose a warm bath, reading, meditation, soft music, quiet time, etc. Also, allowing our bedroom to be quiet, a comfortable temperature, and very little to no light is conducive to sleep. The environment plays a major role in better sleep. During this time, one should not include using phones, computers, or watching television. Studies have suggested that the light from these devices can interrupt sleep.

As we set a priority to improve our overall health, one must allow time to rest. It’s ok to say no to extra activities to allow yourself to stay on your sleep schedule. One should place a good night’s sleep in the top priorities for better health. With proper sleep, one may become more focused, productive, better to manage stress, and a happier and healthier person.