Sleep is more than necessary for all living things, animals and humans alike. Insufficient sleep reduces learning, memory, and cognitive abilities, causing brain impairment and increasing the risks of numerous diseases, including diabetes, cancer, heart disease, and in some instances, death. On the other hand, sleep can boost our mental, physical and emotional states of mind in a way that no other drug/medicines can provide.
SHOW NOTES:
In this episode you will learn:
Twelve Tips for Healthy Sleep
Stick to a sleep schedule
Exercise is great, but not too late in the day. Try to exercise at least thirty minutes on most days but not later than two to three hours before your bedtime.
Avoid caffeine and nicotine.
Avoid alcoholic drinks before bed.
Avoid large meals and beverages late at night.
If possible, avoid medicines that delay or disrupt your sleep.
Don’t take naps after 3 p.m.
Relax before bed. Don’t overschedule your day so that no time is left for unwinding. A relaxing activity, such as reading or listening to music, should be part of your bedtime ritual.
Take a hot bath before bed.
Dark bedroom, cool bedroom, gadget-free bedroom.
Have the right sunlight exposure. Daylight is key to regulating daily sleep patterns. Try to get outside in natural sunlight for at least thirty minutes each day. If possible, wake up with the sun or use very bright lights in the morning.
Don’t lie in bed awake.
Resources: Why We Sleep:
https://www.amazon.com/Why-We-Sleep-Unlocking-Dreams/dp/1501144316
