d)Plenty of Rest:
Getting the proper amount of sleep, with at least 7 – 8 hours per night is recommended for adults. Children and adolescents need more sleep for proper growth and development, and pregnant women are also advised to get more sleep. If you are questioning your need for sleep contact your heath-care provider for professional advice.
Here are five tips to ensure a good night’s Rest:
- Try to go to bed at the same time every night, even on weekends. This helps to maintain proper circadian rhythms (the body’s internal clock) and adjusts your body to its natural sleep cycle.
- Stop drinking caffeine after 4:00 pm or at least six hours before going to bed. Having too much caffeine in the afternoon can make it more difficult for you to fall asleep at night.
- Exercise regularly. Daily exercise of 30 – 60 minutes can help you sleep better at night. Try not to exercise too close to bed time, as you may find yourself too energized to fall asleep. Aim to
- incorporate physical activity into your daily routine at least 5 – 6 hours before bedtime.
- Relax before bedtime. Take a warm bath, read a book, or meditate to prepare your mind and body for sleep.
- Don’t lie in bed awake. If you are having difficulty sleeping, get out of bed and do something else until you feel tired. Lying in bed awake can cause excessive worry and insomnia.
If you are still having difficulties getting to sleep after trying these tips, speak to your health-care provider.
Sleep is extremely important to overall health; our day to day rituals depend on a proper night’s rest. Make sleep a priority in your life.
Remember the power of 8 hours is the key to health, happiness and mental well-being!