By Linda Melone | Edited by Elena Doxey
The quantity of your sleep is just as important as the quality. You should wake up feeling refreshed and ready to take on the day. Experts say within 15 minutes of waking, you should have enough energy to get through your day without feeling fatigued or sleepy, which can be achieved through consistent and healthy sleep habits.
Achieving healthy sleep habits:
Getting between 6-8 hours of quality sleep on a consistent basis is key. If you only get 5 hours of sleep during the week, trying to catch up on lost sleep over the weekend may sound like a good idea, but the reality is that any effect on your health can’t be reversed just from that one day of sleeping in. The goal is to achieve consistent, healthy sleep patterns.
- Maintain a regular bedtime routine
- Go to bed earlier or change your morning routine to allow you to sleep longer.
- Avoid upsetting or emotional discussions before bedtime.
- Exercise daily (at least 15-30 minutes a day) but avoid strenuous activities or exercise before bedtime. Yoga or Tai Chi are better options since they promote relaxation.
- Put down your laptop and smart phone at least 1 hour before bed or turn the brightness level down.
- Avoid big meals and limit your caffeine intake before bed. Also try not to drink too many liquids up to 2-3 hours before bed.
- Try taking a shower – it helps your body relax and frees up your mind.
Do it for your heart
A few months ago, we wrote about how to maintain a healthy heart. A huge part of maintaining a healthy heart is acquiring healthy sleep habits.
According to the estimated about 25% of people are sleeping less than six hours per night. According to the National Sleep Foundation, adults over the age of 45 who sleep fewer than 6-hours each night are twice as likely to have a heart attack or stroke compared to those who sleep 6-8 hours nightly—regardless of weight, smoking, or exercise habits. In fact, sleep deprivation has also been linked to high blood pressure and aggravating underlying health conditions such as glucose metabolism, which is a contributing risk factor for diabetes.
Getting enough “beauty sleep” benefits everything from your mood to your memory to your heart. Make it a priority to develop consistent and healthy sleep habits. It will do your body very good!
Try a healthy, natural sleep aid
There are some organic supplements that can help assist you with conquering healthy sleep habits. Did you know that taken regularly, Pumpkin Protein aids relaxation? Or for occasional sleeplessness, Dreaminol helps you get the quality sleep you need?
If you have any questions or comments about these products, contact us today!