Your All-Day Guide to Better Sleep

Source: Time

By Abigail Abrams

When people say they want to get healthier, they often focus on just two things: eating better and exercising more. But sleeping well is also a vital part of any health routine. Here’s your all-day guide to getting the best sleep you’ve ever had.

Wake up at the same time every day: around 8 A.M.

One of the most important factors in getting quality sleep is the consistency of your sleep schedule. Some research has shown that teens naturally wake up later than older adults, but the exact time you wake up is not as important as keeping it regular. Waking up at roughly the same time each day keeps your circadian rhythm—the body’s internal clock—in sync, says Kenneth Wright Jr., director of University of Colorado Boulder’s sleep and chronobiology laboratory. T hat’s key, because your circadian rhythm is the natural process that regulates feelings of sleepiness throughout the day.

Unfortunately, that means it’s not ideal to sleep in on the weekends or stay up too late. Changing your sleep schedule just one or two days a week throws off your body’s internal clock to a similar degree that jet lag does.

Go toward the light: 8:30 A.M.

“After you get up, one of the things that we recommend is getting some exposure to sunlight,” Wright says. Getting sunlight in the morning by going outside not only helps you wake up, but it also helps juice your internal clock, so you’ll feel ready to sleep again by the time you want to go to bed in the evening. “Even if it’s a cloudy day, going outside is a strong signal to your body to prepare for the day.”

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Categories: Life, The Muslim Times

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