4 Ways to Improve Sleep
Skiping on sleep can decrease wellness, discover ways to make the most of your shut-eye tonight!
With some major exceptions, sleep is a lot like sex. It's something you really look forward to, and it makes you feel great when you're done. Most important, though, sleep is more like your boss — it's much more agreeable when it goes uninterrupted.
Getting a good night's sleep is one of the most crucial things you can do for your body. Getting about 7 hours of sleep a night can make a profound difference to your brain and your heart and make your RealAge up to 3 years younger.
Lack of sleep makes you less mentally aware and more fatigued, causes you to eat more, and places you at a higher risk for accidents. Plus, being fatigued puts you at greater risk of making choices that age you (when you're tired, it's easier to order the bacon-double-fat burgers than the grilled salmon).
Although sleeping pills may seem like a good idea — because they do work in the short term by shutting off the Leno-watching neurons — they may have more harmful effects over the long term because of their addictive qualities. Instead, you can try these ways to help yourself sleep like a teenager during summer break.
- Get on a schedule. Your body clock runs best when you're on a regular sleep schedule, like a baby. Aim to get up at the same time every day — whether you have a full day of work or a full day of cartoons. On the weekends, try to rise within one hour of the time you get up during the week.
- Change your temperature. The ideal setting for sleep is a cool, dark room. If you're having trouble sleeping, try removing a layer of clothing (like socks) or lowering the thermostat.
- At night, eat foods that contain melatonin — a substance that helps regulate the body clock. That means oats, sweet corn, or rice. Or try a complex carbohydrate that has serotonin, like vegetables or whole-grain pasta. You can also go with the classic remedy: skim milk. Of course, you know to avoid stimulants like caffeine and exercise near bedtime. And try to avoid eating within 3 hours of going to bed.
- Use your bedroom only for sleep and sex. It is best to take work materials, computers, and televisions out of the sleeping environment.