Irregular sleep schedule? 5 effective tips to start your sleep routine

Sleep habits: Inadequate sleep can lead to the risk of developing several chronic diseases. Scroll down to find out more.

A good quality night’s sleep is undoubtedly important for our overall health and well-being. Our bodies require a fair amount of sleep to function, support and maintain our overall health. Inadequate sleep can lead to the risk of developing various chronic diseases. Healthline reports that sleep can improve fine motor skills, reaction time, muscle power, muscular endurance, and problem-solving abilities.

However, with the hustle and bustle of everyday life, it becomes quite difficult to get enough sleep or the right amount of sleep on a regular basis. Therefore, here are some effective tips to get your sleeping habits back and enjoy a good night’s sleep.

1. Be mentally prepared

When you work continuously, the body is exhausted. This can lead to feelings of being overwhelmed that can make it difficult to sleep even after you are exhausted. Clearing your mind through journaling or writing a to-do list before bed can help you sleep better.

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2. Keep it dark

The environment is an important factor in good sleep quality. The main thing that controls the biological clock is exposure to light and dark cycles, light or bright light can wake you up, says Healthline. Therefore, before going to bed, make it a habit to keep your room dark and scented, as it helps the mind to relax and sleep well.

3. Get into a routine

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Making a routine to your day can improve sound sleep. Make sure you go to bed on time and get up on time every day. This helps the brain to get used to the routine and facilitates relaxation and sleep.

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4. Try aromatherapy

John Hopkins Medicine states that aromatherapy is the practice of using essential oils for therapeutic purposes. Aromatherapy has been used for centuries. When inhaled, the aroma molecules in essential oils travel from the olfactory nerves directly to the brain, especially impacting the amygdala, the emotional center of the brain. This also promotes better sleep.

5. Make it personal

Each individual’s body has separate requirements. So make your own personal sleep schedule and stick to it. The Centers for Disease Control and Prevention (CDC) recommends that people ages 18-60 get at least 7 hours of sleep. You may only need 7 hours, while your friend needs at least 9.

Categories: Lifestyle News
Source: vtt.edu.vn

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