Developing A Healthy Sleep Routine Is Vital for Fitness and Weight Loss

woman sleeping on a bedEmerging data suggests that the average American gets only 6.4 hours of sleep per night, with younger generations getting less sleep than the previous ones. Some causes likely attributable to the decline in good sleep include smartphones, which emit blue light known to cause alertness, as well as a hectic work schedule or anxiety over what’s to come the next day.

We have previously discussed the relationship between sleep, weight and health, and why you must try to get a 7-8 hours a night. If you’re struggling to fall and stay asleep, it’s important to develop a concise routine that revolves around adequate rest at night and productive energy during the day.

What Is Sleep Hygiene?

Sleep hygiene encompasses a variety of different practices and routines that are necessary to have good nighttime sleep quality. Frequent sleep disturbances and daytime sleepiness often indicate poor sleep hygiene. To improve the quality of your sleep, experts recommend giving yourself a half hour to “unwind” before bed without looking at your smartphone, which can stimulate alertness. You should also limit daytime naps to 30 minutes: any longer, and it’s likely that your nightly sleeping schedule will be offset by too much rest. Very often, physicians advise their patients to practice good sleep hygiene before resorting to sleep medication, as the development of a healthy sleep routine will train your body to unwind for years to come without any side effects.


Comfort Leads To Better Sleep

According to recent research, a bad or outworn mattress is among the top causes of sleep disturbances and lower back pain in the US. But newer mattress models use multi-layers of foam that quickly mold to the shape of your body. Most sleep experts advise replacing mattresses at least once every 10 years for hygiene and rest purposes, although new models are known to have a longer shelf life than older mattresses. Bedtester.com recommends using mattresses with layers of allergen resistance, which is useful for individuals sensitive to dust or other indoor allergens, and helps protect the mattress. If indoor or nighttime allergens continue to persist, it’s also important to check your pillows, as you may have a feather allergy inhibiting your sleep.

Hydration Causes Daytime Tiredness

Current research indicates that even a 1% reduction in hydration levels is associated with impaired cognition. Put simply, the link between sleep and cognition is exacerbated by poor hydration, because patients who experience sluggishness and brain fog throughout the day often struggle to unwind when it’s time for bed. Of course, hydration is also associated with healthy weight loss and is a must for anyone doing cardio or fat-burning exercises. Most gym enthusiasts prefer not to work out directly before bed, as the endorphin rush is known to prevent a good night’s sleep by offering too much energy and alertness.

Sleeping adequately boils down to the accumulation of small steps in the right direction, including lifestyle changes, healthy nighttime habits, and exerting enough energy during the day to signal to your body that it’s time to rest at night. Sleep affects everything we do, so it’s important to develop a sleep routine that allows for healthy, productive working lives.

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