The views of this article are the perspective of the author and may not be reflective of Confessions of the Professions.
Regardless of age, race, sex, financial status, or other differences we have in this world, sleep is essential to the healthy growth of everyone. In children, there is proof that sleep improves behavior, learning, memory, and attention span. A good night’s sleep can improve blood pressure, obesity, and even depression in adults. Although there are many other benefits to getting a good night’s sleep, alone these are reasons enough to make what seems elusive, continue to be strived for with such intensity.
The lengths some go through for a good night’s sleep include medication, avoiding certain beverages in the evening, and even taking a warm bath before laying down. However, for adults, five proven healthy habits can be incorporated for a good night’s sleep. They are:1. Reserving the bedroom for sleep
If you worked from home in the last year or so, hopefully, your bedroom didn’t become your office. Reserving your bedroom for sleep trains your brain that it is time for rest when you are in your bed. That means making the environment conducive to good sleep by:
- Have dark shades or curtains to block the sun.
- Make sure the temperature is cool enough for good sleep.
- Keep your room quiet.
- Try to keep your office out of the bedroom.
- Don’t watch television in bed.
- Make sure your bedding and mattress are optimal.
Going to bed and getting up at the same time daily makes your sleep more meaningful and aids in long-term sleep patterns. It boosts your mood and alleviates the unknown. Consistency allows adults to experience life with a sense of reliability and know what they can expect. It is a way of getting consequences for actions. Many people confess that once they start going to bed and waking up at the same time consistently, they no longer need alarm clocks. For them, their body has adjusted to the wake-up time and does it naturally.
Reducing blue light in the evening is essential because blue light produces high amounts of energy. Sources of blue light are sun, television, fluorescent lights, LED lights, laptops, smartphones, and almost all electronic devices. Blue light isn’t bad per se, but, at night when you are working on healthy ways to relax and develop better sleep patterns, turning off some blue light in the evening is essential.
There is nothing better than a 20-minute power nap during the day. Not only do power naps re-energize you, but they also help with:
- Enhances cognitive abilities
- Improves alertness
- Improves memory
- Prevents stress
- Helps with creativity
- Lowers risk for heart disease
On the contrary, taking longer naps during the day disrupts your sleep pattern and creates enormous problems falling asleep at night. Napping too long during the day causes:
- Afternoon sleepiness after you wake up from your nap.
- Trouble falling asleep due to the long nap.
- Difficulty waking up the following day because you didn’t sleep well.
Caffeine is a stimulant found naturally in plants and is in tea, coffee, candy, and cola. As a stimulant, when caffeine reaches the brain, it makes you feel more alert. That means that ingesting caffeine late in the day will cause you to be alert and awake at night. To ensure a good night’s sleep, avoid caffeine-enhanced drinks after 2 pm. Caffeinated beverages consumed early in the day will have worked through your system before bedtime.
Those who consume too much caffeine, especially late in the evening, will have disrupted sleep, may feel jittery and/or anxious.
If you are still having trouble sleeping after all these changes then getting help from a supplement such as melatonin, drinking chamomile tea to help calm you down, or taking cbn for sleep can also help.
For everyone in the world, sleep is essential to health and growth. There is a litany of benefits to getting a good night’s sleep, and people continue to have strived for it with intensity. For adults, five proven healthy habits can be incorporated for a good night’s sleep. Those are reserving the bedroom for sleep and sex, making sleep and wake-up time consistent, reducing blue light in the evening, avoid long naps during the day, and avoiding caffeine late in the day. Incorporating these healthy habits will lead to a better night’s sleep.