World Sleep Day: Get a night’s sleep with a schedule, exercise, silent alarm and no screen

Sleep is an essential element for the proper functioning of our body, it helps your body and mind to recharge so that you are ready and equipped to face the next day.

A good night’s sleep is also very important in helping the body prevent disease and allowing our brains to function and process thoughts clearly. It now appears that many of the lifestyle disorders that plague modern society, such as type 2 diabetes, hypertension and heart disease, are linked to people who suffer from sleep problems such as insomnia or who do not sleep a full night.

Many people around the world struggle to sleep, the hectic nature of contemporary life can make it difficult to maintain a sleep schedule that works for you. The good news is that with a few lifestyle changes, you can learn to consciously manage and improve your sleep, which will ultimately lead to healthier and more mindful you.

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How can you improve your sleep?

Dr. Conor Heneghan, Head of Sleep Research at Fitbit, shares some quick tips and tricks ahead of World Sleep Day.

1.Create your schedule

The pace of life can make it difficult to start a schedule, but it’s a key ingredient to ensure you get the recommended sleep per night.

Being aware of the recommended guidelines for sleep is a great first step, but it’s also important that you consider other aspects of your daily lifestyle that could affect your sleep quality.

Going to bed at a consistent time every night can be tough, but it’s another essential part of a healthy sleep routine. Your body and brain thrive on routine and part of what defines that routine is a consistent sleep schedule. During sleep, your body releases hormones that regulate how your body works. These hormones allow us to relax to sleep at night and make us more alert and energized in the morning. The more regular your sleep schedule, the more successful your body is in maintaining the balance of these hormones, which ultimately results in better, more restful sleep.

Start being aware of your sleep by setting a sleep schedule. You can do this in the Fitbit app to help you reach your sleep goal and maintain consistent sleep patterns and you can set a bedtime, target wake-up time, or both.

2.Adjust your environment

Your environment can make it harder or harder to fall asleep and stay asleep. So if you want to improve the quality and duration of your sleep, changing your environment is a good place to start.

If possible, you should always aim to sleep in total darkness, but if that’s not possible and you’re comfortable doing so, try wearing an eye mask. You should also aim to sleep in complete silence. If necessary, you can use headphones to drown out the sound.

If you’re worried about missing your alarm, don’t worry because Fitbit’s “silent alarm” feature alerts you at your chosen wake-up time with a vibration gentle enough to wake you up without startling you like the sound of a phone. traditional alarm.

3.Be sure to exercise

One of the best things you can do for your sleep happens long before your head hits the pillow and it ensures you’re active throughout the day. Activity promotes healthy levels of many hormones and other chemicals in the body, which are thought to support healthy sleep.

Fitbit can help you manage your daily exercise routine so you can increase or decrease your output based on how you think it’s affecting your sleep. You should aim for 150 minutes of active zone each week, or 22 minutes per day, as recommended by the World Health Organization. Active Zone Minutes counts your time spent in any heart-pumping activity and helps you stay motivated with wrist-based notifications as well as recognize how hard you’re working with personalized heart rate zones based on your age and fitness level. your fitness level.

USA, New Jersey, Jersey City, young woman sitting on bed with headache – stock photo

4.Practice mindfulness and relax

Meditation produces a state of rest that displays different brainwave activity than sleep, but it can help you sleep better. There’s no consensus among researchers, but of course meditation has other benefits, so it’s always worth a try.

Meditation triggers a multitude of changes in the body that are far more effective than counting sheep in promoting drowsiness. Studies have proven that people who practice mindfulness meditation experience an improvement in sleep quality comparable to that seen when using other proven sleep treatments such as cognitive behavioral therapy or sleep therapy. relaxation training. The Mindfulness tool in the Fitbit app includes mindfulness sessions and can help you track and understand the effects of your mindfulness practice. Mindfulness is a stress management tool where you focus on becoming aware of what you are feeling and feeling in the moment, without interpretation or judgment.

5.Say no to screens before bed

The evening hours might seem like the perfect time to watch TV, catch up on the day’s news, or scroll through your social media feeds, but if you want to sleep better, it’s important to disconnect from screens well before night falls. ‘bedtime.

The stimulation you get from engaging in screens can make it extremely difficult to fall asleep, and the light emitted from these screens can damage your sleep cycles.

If you want to fall asleep more easily at night, disconnect from all screens and electronic devices at least an hour before bedtime. Instead, try reading a book until you feel sleepy enough to turn off the light.

Another great thing about Fitbit’s silent alarm is that it means you don’t have to worry about having your phone around when your alarm goes off in the morning. So you set your Fitbit screen to turn off while you sleep and don’t be tempted by screens.

6.A good night’s sleep can lead to a better day

Starting with a good night’s sleep will have a ripple effect on many other parts of your life. With a good night’s sleep and a well-honed schedule, you can begin to develop many positive habits. Good sleep gives you better control over your eating habits, helps you make exercise-related choices, has a positive impact on your mood and helps keep your brain healthy.

All of the points outlined above rely on taking the time to understand your routines, habits, and what works for you. Our body and mind are unique to each of us and what works for one person may not work the same for another. That’s why, on this World Sleep Day, we remind you to consider your personal experience and start building a schedule that works for you.

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About Shirley A. Tamayo

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