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Top 12 Sleep Tips for a Long and Healthy Life
Too often, too many of us take a good night’s sleep for granted. When all is said and done, sleep deprivation cheats your body out of numerous health benefits.
Do you feel crabby most of the time? Maybe you feel worn out by 3PM. Perhaps all you really need is sleep. For some people, that is easier said than done. Worries about work, family problems, unexpected problems such as illnesses, marriage problems, or unplanned expenses, can keep anyone from getting the sleep they need.
There is some evidence that shows that staying up late watching television or using computers or cell phones late at night can increase your risk of developing certain types of cancer. Studies also show that staying up past 11:30PM (for most people working a typical schedule) can affect your performance at work or school. Some studies even show that not getting enough quality sleep can lead to a shorter life.
Take a look at the following tips that can ensure you get the best sleep possible for not only a healthy life, but a long one as well.
1. Make a Bedtime Ritual
Following a similar pattern or routine before you go to bed will send signals to your body that it should quiet down and go to sleep soon. This type of ritual varies and not everything works for everyone, but you might want to try drinking a cup of chamomile tea, taking a warm bath or shower, changing into pajamas and reading a book. Find something that seems to calm you and soothe you and then make that a habit so your body can get the signal that it’s time for bed. Find out 5 simple changes to reset your sleeping patterns.
2. Make Your Bed a Good One
It’s often said that money spent on things that go between you and the ground is money well spent. This means you should invest in quality things such as shoes, tires, and mattresses. A cheap mattress will wear out in a year or two and give you a terrible backache. You spend about 1/3 of your life sleeping– doesn’t it make sense to buy a good quality mattress? This is one of the easiest ways to improve your sleep. Although it is true that a good mattress can be expensive, it is an investment that will last you for 20 years or more.
3. Limit Naps
Taking long naps during the day can interfere with your sleep, especially if you are already suffering from insomnia or waking up during the night. Although you might feel very sleepy during the day, resist the urge to nap for longer than 20 minutes. If you work nights, you need to really be diligent about getting the sleep you need. Be certain to use blackout shades or curtains and keep the room as cool as possible to simulate night.
4. Re-evaluate Your Bedroom
The three most important factors regarding sleep are lighting, noise, and temperature. Sleeping in complete darkness (as much as possible) is extremely important and any items that have always on lights should be unplugged or stored someplace else. Anything that makes noises that beep or make buzzing noises should also be banished from your bedroom. Try to keep the temperature of the room below 65 degrees, as this has been shown to be the best temperature to induce a good night’s sleep.
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