Most people know they need to eat right and exercise to be healthy. But what about sleep? Sleep is also essential for better health. Do you have healthy sleep habits?
An expert at Bangkok Sleep and Epilepsy Center advised us about healthy sleep habits.
At night
- Make your bedroom quiet and relaxing. Do not watch television in the bedroom. Not only does it keep us up later at night, but watching television before bed actually disrupts sleep cycles. Falling asleep with the television on is not a good habit. The light that emits from the television will make your body interpret that it is time to get up.
- Keep a consistent sleep schedule. Get up at the same time every day, even on weekends or during vacations. A regular sleep routine keeps your biological clock steady so you end up resting
- Do not drink too much before going to bed. It will make you visit the washroom in the middle of the night, thereby, causing disturbance in sleep. Do not eat just before going to bed. Stomach discomfort might keep you up.
- If you are not asleep within 20-30 minutes of going to bed, you should get up. Try sitting in another room, in subdued lighting, quietly reading but not watching TV, or using the smartphone or computer. When you feel tired and sleepy again, go back to bed. Avoid looking at the clock. Thinking about how you should be asleep and how little time you have to get proper sleep will only make you more nervous and less likely to actually sleep.
During the day
- Caffeine is a stimulant that prevent you from falling asleep. Try to avoid drinking coffee or tea after 12pm.
- Avoid smoking and drinking alcohol when it gets close to your bedtime.
- Regular exercise can promote better sleep. However, avoid being active too close to bedtime. This can raise your body temperature and keep you up at night.
- Make sure there is enough light in your living room or workplace during the day. However, exposure to too much light, right before bedtime may prevent you from getting good sleep. Using yellow or orange light 3-4 hours before going to bed might make it easier to fall asleep.
If you have difficulty sleeping or want to improve the quality of your sleep, try following these healthy sleep habits. Talk to your doctor if your sleep problem persists.