ASHEVILLE, N.C. (828newsNOW) — Waking up after a good night’s sleep can prepare people to take on a new day and its challenges. A poor night’s sleep, on the other hand, can contribute to physical and mental fatigue and may affect the immune system.
The National Institute of Neurological Disorders and Stroke says sleep is as important to survival as food and water. Sleep also plays an important role in brain function, including how nerve cells communicate with one another.
Research also suggests the brain performs important housekeeping functions during sleep, including removing toxins that accumulate while people are awake.
Chronic lack of sleep can have more serious consequences. Insufficient sleep has been associated with an increased risk of health problems including high blood pressure, cardiovascular disease, diabetes, depression and obesity.
For people struggling to get consistent rest, several everyday habits may help establish a healthier sleep routine.
Keep a consistent sleep schedule
Going to bed and waking up at roughly the same time each day can help establish a regular sleep schedule.
Consistency is important even when work or other obligations don’t require an early start the following morning. Maintaining a routine helps the body become accustomed to regular periods of sleep and wakefulness.
Make physical activity part of your routine
An active lifestyle can contribute to better sleep. The NINDS recommends exercising for at least 30 minutes on most days, while avoiding exercise too close to bedtime.
The ideal time to exercise can vary from person to person. The National Sleep Foundation notes that some people can exercise at night without disrupting their sleep, while others may have more difficulty falling asleep after a late workout.
Research also indicates moderate-intensity exercise may not negatively affect sleep when the workout ends at least 90 minutes before bedtime.
Give yourself time to wind down
Just as physical activity can help prepare the body for the day, a relaxing routine can help signal that it’s time for rest.
Taking a warm bath, reading a book or adopting another calming activity before bedtime may make it easier to transition from the day’s activities to sleep.
Creating a consistent wind-down routine can also make relaxation part of the regular sleep schedule.
Be mindful of caffeine, nicotine and alcohol
Caffeine and nicotine late in the day can interfere with sleep and should be avoided when bedtime is approaching.
Alcohol also can affect sleep quality. Although an alcoholic drink may make some people feel sleepy and help them fall asleep more quickly, alcohol can contribute to sleep interruptions later in the night. Once awake, it may be difficult to fall asleep again.
Create an environment designed for sleep
The bedroom environment can make a difference.
A good sleep environment should be free of bright lights and loud sounds and kept at a comfortable temperature. Removing televisions, tablets, smartphones and other devices can also reduce distractions that may interfere with rest.
Making the bedroom a place associated primarily with sleep can help reinforce a consistent nighttime routine.
Don’t stay in bed if you can’t sleep
When sleep remains elusive, lying awake in bed may not help.
Instead, consider getting up and doing something relaxing, such as reading a book or listening to calming music, until you begin to feel tired. Then return to bed and try again.
Sleep supports both physical and mental health, and its benefits extend well beyond simply feeling rested the next morning. Establishing a consistent schedule and adopting healthy bedtime habits can help make quality sleep a more regular part of everyday life.
