July 2, 2022


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Build 5 Habits for Quality Sleep

Sleep is one of the most important things to keep the body healthy. However, establishing healthy sleep habits is much more important for getting good quality sleep. Healthy sleep will help mental and physical health.

Here are some steps you can take to improve sleep quality, summarized from Healthine.

1. Consistent sleep schedule

Try to go to bed and wake up at the same time every day. This will strengthen our body’s sleep cycle. However, it should still be remembered to sleep for 7 to 8 hours every night. This time is the ideal duration to get quality sleep.

2. Light routine

Create a simple routine before bed. This routine will make us sleep more comfortable and quality. We can try light stretches to help the muscles relax and release tension. You can also spend a few minutes meditating to help calm your body and mind. Then you can also read a book but it’s better not an electronic book.

3. Turn off electronic devices

Electronic devices such as cell phones emit blue light which can reduce melatonin levels in the body. Melatonin itself is a chemical that controls our sleep and wake cycles. When melatonin levels drop, it will make it more difficult for us to sleep.

4. Regular exercise

As little as 30 minutes of aerobic exercise can improve sleep quality and maintain overall health. In addition, we can also do whatever exercise we like to help improve sleep quality. However, avoid exercising an hour or two before bed as it can increase energy levels and body temperature which will make it more difficult to fall asleep.

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5. Limit caffeine

The effects of caffeine can last 3 to 7 hours after consumption. Therefore, avoid foods or drinks that contain caffeine in the afternoon or before bedtime.

Those are 5 habits you can build to improve sleep quality. Have you adopted any of the habits above?