By now you know that good quality and quantity sleep is good for you your health. If you are an adult, you need 7-9 hours of sleep for your body to function properly. That is the quantity aspect. The sleep should also be restful enough for you to have both the REM (Random Eye Movement) sleep and the non-REM sleep cycles. Here, I will give you a few tips on how to enhance your sleep both qualitatively and quantitatively.
Ways to enhance your sleep
Make your bedroom comfortable
First things first. Make sure that your bedroom provides the best environment for high-quality sleep. It should be well ventilated and spacious. Choose monochrome color pellets for the interior wall paint. Don’t keep a TV in the bedroom. Instead, keep some potted plants like the lavender plant, snake plant, gardenia, aloe vera, peace lily and valerian plants. These plants will cleanse your air and sooth you to sleep. Off course, you have to make sure that you have a strong and cozy bed.
Take your supper a few hours before going to bed
You are always advised to take your evening meal about 3-4 hours before you go to bed. Digestion will take place in this 3-4 hours such that when you go to bed, you don’t expect to have stomach upsets or other digestion issues. You will also pee in these hours. You don’t want to wake up in the middle of the night to empty your bowels. Here, I am assuming that you know that supper should be the smallest meal of the day.
Take sleep-inducing foods and drinks before going to bed
You can enhance your sleep with your diet. For instance, dairy products like milk and yogurt enhance sleep. To get better quality sleep, take whole meal grains such as brown rice. Take legumes, seeds, and nuts. Sweet potatoes are also great to sleep inducers just like chicken and turkey. Avoid tea and coffee before going to bed. Caffeine in these beverages increases your alertness. You should also avoid dark chocolate, spicy food, steak, and French fries.
Exercise before going to bed
If you are on a workout program, sleep is the least of the things that you will be worried about. This is because whenever you exercise and get tired, you are naturally sleepy. If you are not on one, you can perform simple exercises before going to bed both to enhance your health and your sleep. Jog for a few minutes or perform tiring household duties before going to bed. When you exercise, you help your body relax. You also keep away stress and depression.
Don’t spend too much time on your TV
Avoid watching TV for a long period before going to bed. Similarly, you should not spend a lot of time on your desktop or laptop before you sleep. The light from the TV or computer may stimulate you and make it hard for you to sleep. On the same note, avoid watching the movies or TV programs that are likely to make you have nightmares.
It is worth noting that the most important way of enhancing your sleep is ensuring that you are in the pink of health. Sleeping soundly every day is more than following the tips above. In fact, I should say that these tips apply to healthy individuals only. Therefore, ensure that you are in your best status of health at all times.