A restful night's sleep is essential for feeling well-rested and refreshed the next day.
Dietary supplements can help promote sleep, as can certain plants like valerian or lemon balm. Let's explore some good habits to embrace for a good night's sleep.
Benefits of Sleep:
- Sleep constitutes about a third of our lives.
- It allows us to recover from the day's activities and recharge for the next day.
- The body rests, and the brain undergoes a sort of update during sleep.
- Vital bodily functions operate at full capacity during sleep.
- The body's cells regenerate during sleep.
- Sleep supports mood regulation, memory, and learning.
- It helps maintain a healthy weight and strengthens the body's natural defenses.
- Quality sleep is crucial for preventing long-term health problems, including mental health disorders like depression.
Tips for Improving Sleep Quality:
- Maintain regular bedtime and wake-up times.
- Avoid screens before bedtime to promote the production of melatonin, the sleep hormone.
- Engage in physical exercise, but avoid doing so within two or three hours before bedtime.
- Limit the consumption of stimulants like coffee, tea, and cola drinks.
- Opt for a light and balanced dinner, avoiding alcohol.
- Refrain from smoking, as nicotine delays sleep onset.
- Take a warm bath to promote muscle relaxation.
- Establish a relaxing bedtime routine, such as drinking herbal tea or using essential oils.
- Create a sleep-friendly environment with comfortable bedding and a suitable temperature.
- Take short naps during the day to recharge, but avoid ones that are too long to prevent disrupting the sleep cycle.
- Read before bedtime to facilitate falling asleep.
Relaxation Exercises and Sleep Cycle Monitoring:
- Adopt a comfortable position at bedtime and practice deep breathing exercises to relax.
- Pay attention to signs indicating the onset of sleep and go to bed at the first signs.
- Sleep consists of successive cycles of about 90 minutes, so it's essential not to miss the first cycle to optimize sleep quality.
This article is based on the source "PARENTAL BEDTIMES AND ADOLESCENT DEPRESSION," which highlights the importance of bedtime schedules in preventing depression in adolescents.