If there is one healthy habit that many people underestimate, it’s getting a good night’s rest. Sleeping is something that impacts every aspect of your life. For example, poor sleeping habits can lead to weight gain and depression, whereas good sleeping habits can help reduce stress. When you fail to consistently get enough sleep, it can create significant consequences for your mental and physical health. A Fairfax walk-in clinic can help you with that.
Fortunately, you can always develop better sleeping habits that can lead to better sleep. Here are some great tips from a Fairfax walk-in clinic, UrgentMED, that everyone can incorporate to make getting a good night’s sleep even easier.
Keep a Consistent Sleep Schedule
Being consistent helps to reinforce your body’s sleep-wake cycle. It is recommended that the average adult gets between seven and nine hours of sleep every night. If you are going to bed at different times each day throughout the week, it is difficult for your body to recognize when it’s time to fall asleep and when it’s time to wake up. You are also most likely not getting the same amount of sleep each night, confusing your body even further.
Creating and maintaining a specific sleep schedule is important to having a healthy sleeping habit. This means going to bed at the same time every night and getting up at the same time every morning, even on weekends. If there is a night you end up staying out too late at an event and miss your bedtime, be sure to get up at your normal time the following morning so that you can maintain your schedule.
Maintain a Healthy Diet
Your diet can affect your ability to get decent sleep. Eating a large meal before bedtime makes it difficult for the body to power down and fall asleep as it’s still working to digest. In addition to eating large meals before bedtime, having caffeinated beverages like coffee or spicy foods in the evening make it even more challenging to fall asleep at a reasonable hour.
Limiting caffeine intake to less than two servings a day and avoiding any caffeinated drinks in the late afternoon and evening will help you to fall asleep easier at night. Eating spicy foods before bedtime can lead to health problems such as heartburn, which will keep you awake in discomfort, and are best to be avoided if you are a frequent sufferer. If you are hungry before heading to bed, you don’t have to starve yourself, but eating a light snack instead of a heavy meal would be better.
Create a Relaxing Bedtime Ritual
Just like everyone has a morning routine that helps prepare them for the day, everyone should have a bedtime routine that helps them relax before going to bed. There are many activities that a person can do before bed that enables you to relax and prepare your body for sleep. Activities such as meditation, reading a book, listening to relaxing music, solving a puzzle, or taking a warm bath can help improve your ability to sleep. Repeating these activities every night before going to sleep will help signal to the brain and body that it is time to sleep.
Avoid Taking Naps During the Day
Although it is very tempting to take a quick nap during the day when you are feeling tired, long daytime naps are guaranteed to affect your sleep patterns at night. If you do decide to take a nap during the day, you should nap for no more than 30 minutes and avoid taking naps later in the day. Taking a longer nap leads to sleep inertia and could leave you feeling groggy and disoriented after waking up. To avoid taking naps later in the day, you want to make sure that you are not napping any later than 3 p.m.
Schedule an Appointment at a Fairfax Walk-In Clinic Today
Getting your required seven to nine hours of sleep has many health benefits and you should create healthy habits that can help you sleep well. Focusing on intentionally getting a good night’s sleep is key. If you have any health concerns or want more advice on creating healthy sleeping habits, contact a Fairfax walk-in clinic today. Reach out to UrgentMED to find a location near you.