10 Commandments of Healthy Sleep

10 Commandments Of Healthy Sleep You Must Follow for a Good Night’s Rest

A good night’s sleep is essential for our overall health and well-being. Yet, many of us struggle to get the recommended seven to eight hours of shut-eye each night. If you’re one of those people who just can’t seem to get a good night’s rest, following these 10 sleep commandments may help.

1. Thou shalt not use thy bed for recreation or play

The mind and body need time to recuperate. Each night you should have a set period of “rest,” which should be longer than the amount of time you sleep. If you use your bedroom for activities other than sleep, your brain may start to associate it with being awake and make it more difficult to fall asleep.

2. Thou shalt not drink caffeine 6 hours before bedtime

Caffeine can have a big impact on how well you sleep at night, so it’s important to find the right time to cut off your intake. Trial and error may be required to find the perfect time to stop drinking caffeine, but it’s worth it to get a good night’s sleep.

3. Thou shalt fix regular times to go bed and wake up every day

Many of us don’t give our sleep enough attention. It’s easy to assume that as long as we get enough rest, we’re doing alright. But the quality of our sleep is just as important as the quantity, and both can be disrupted by a lack of routine. Follow these ten sleep commandments to help you get the best night’s sleep possible

4. Thou shalt create a relaxing bedtime routine

For many people, a good night’s of healthy sleep is a simple matter of routine. But if you’re a busy parent, it’s easy to get caught up in the day-to-day hustle and bustle of life and lose track of your bedtime rituals. A good bedtime routine can do wonders for helping you unwind and fall asleep quickly and easily.

5. Thou shalt not exercise regularly, but not right before bed

Exercise is good for you, but it shouldn’t come before your sleep cycle. The National Sleep Foundation recommends that adults get seven to nine hours of sleep each night to function at their best. Exercising too close to bedtime can interfere with your nighttime sleep cycles

6. Thou shalt block out distracting noise and lights

The ability to sleep well is essential for good health and happiness. But with devices like smartphones, TVs, and even the light from your computer or tablet, it can be hard to shut out the outside world — especially when you’re trying to fall asleep.

7. Thou shalt avoid eating heavy, spicy or sugary foods before bed

Getting a good night’s sleep is just as important as eating healthy and staying hydrated. The quality of your sleep can impact how you feel the next day. Certain foods, drinks, and activities can make it harder to fall asleep or stay asleep. While there are no set rules on what you can or cannot eat before bed, some foods may make it harder to fall asleep, while others may keep you awake

8. Thou shalt use comfortable bedding

When it comes to sleep, comfort is key. Whether you’re sharing a bed with a partner or sleeping on an uncomfortable mattress, the quality of your slumber can have a significant impact on how you feel the next day. The good news is that there are plenty of simple practices you can adopt to improve the quality of your sleep, and help you get a better night’s rest

9. Thou shalt not nap for more than 45 minutes during the day

We’re all guilty of taking a quick power nap during the day, but your body was not designed to sleep for extended periods of time. A sleep debt is like any other debt, you have to pay it back. If you don’t sleep enough, then you can expect your body to start demanding more sleep. Getting the recommended seven to nine hours of sleep each night is important for your well-being, but naps are fine, especially in the early afternoon when it’s harder to stay awake. In fact, naps may be just what you need to stave off a mid-afternoon slump as long as you keep them shorter than 45 minutes.

10. Thou shalt not drink alcohol before bedtime

While alcohol can help you fall asleep, it can also keep you awake at night. If you’re looking to get a good night’s healthy sleep, keep in mind that components of alcohol have negative effects on sleep.