Lack of sleep has been proven to increase the risk of heart disease. If you are getting less than seven hours of sleep, then the chances are very high that you may suffer from heart disease especially if you have high blood pressure. Recent research shows that those who get less than five hours of sleep every day have a 40% increased risk of developing coronary heart disease unlike those who get eight hours of sleep. Health experts recommend that everyone should get between seven to nine hours of sleep daily. If you are not receiving sufficient sleep, then you should consider switching some of your habits to help improve cardiovascular health, productivity, memory as well as overall health.
Tips for getting a good night’s sleep
Retire to bed at the same time
Your body is programmed in such a way that it becomes more sleepy at certain times and more alert at others. By retiring to bed at a particular time, even during the weekends, you will train your body to get ready for sleep when you wish. So if you have been sleeping at different times start going to bed at the same time.
Have a bedtime routine
Those who have raised children are aware that for them to have a good nights sleep, they must have a proper bedtime routine. The same is transferred to adulthood. It’s recommended that an hour before you retire to bed you should start preparing your body for rest. For instance, you can listen to relaxing music, read, get your lunch ready for the next day just to mention a few. You should have a consistent routine that alerts your body when to sleep.
Avoid the television or computer
Computers and television screens emit a light that stimulates your body. If you are having trouble sleeping, keep off the television or computer before you retire to bed. If you have a habit of watching television or working on your computer before going to bed, try kicking the habit even for a week and instead take part in a relaxing routine as mentioned earlier. Without any doubt, you will realize that you will be sleeping better.
Create a relaxing environment
Ensure that your bed is as comfortable as possible and your beddings are suitable for the temperature. You need something that is sоft and comfortable like a memory foam mattress that will promote better sleep. And that is not all. If your room has thin curtains that let the morning light into your room early, you should replace them with shades or heavy curtains that will block the light completely.
Eat two hours before you sleep
Apart from keeping away from sugary foods ensure that you take your dinner two hours before you go to bed. Food energizes your body which is not good if your intention is to sleep immediately after. Moreover, avoid taking too many liquids as your sleep will be interrupted with many trips to the bathroom.
Exercise in the afternoon
If you don’t have a tight schedule, you can work out for twenty to thirty minutes every day. Exercise is not only good for your heart but also promotes a good night’s sleep. Never work out before bedtime because you will stimulate your body. Hopefully, these six top tips will aid you to get a good nights rest!