Healthy sleep is an incredibly important part of our lives, it helps our brains and bodies function so that we can make better decisions, improve our memories, increase our creativity and feel better all around. On the flipside, a lack of sleep not only makes it harder to function throughout the day but it also can lead to a higher risk of heart disease, obesity and diabetes. Here, learn 4 natural ways to help you sleep better.
The amount of sleep that we need varies, some people need more than others. In general, here’s how many sleeping hours that medical experts recommend, depending on age group:
- Adults: 7 to 8 hours of sleep each night
- Children: 11-12 hours per day
- Infants: 16-18 hours per day
Did you know that exercising everyday can be a great sleep habit? Studies show that people who exercise for at least 30 minutes during the day tend to get to sleep faster and stay asleep longer.
You do not have to go so far as an intense workout to increase your chances of a good sleep. In the past, experts believed that only vigorous aerobic and cardio exercises, such as running and cycling, helped improve sleep.
Recently, however, new studies researching how to get better sleep have linked lower impact physical activities, such as strength training, to sleeping better.
There are a few caveats to exercising as a sleep aid. If you do physical activity too close to bedtime then it may have the opposite effect on your sleep: when you exercise your body warms up which stimulates your body and mind.
If you exercise too late in the day then you may actually be waking yourself up. For these reasons, it is recommended that you complete physical activities 4 to 6 hours before your desired bedtime. If you do need to exercise in the evening make sure to plan your activities so that they end at least an hour or two before your desired bedtime.
Adding these simple foods to your diet can help you get better sleep.