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Last Updated on December 3, 2023
Sleep is crucial for you to live a long and healthy life, and the average hours you should sleep as an adult should be six to eight hours a night. Lacking enough sleep can be severe, including accelerated aging, heart disease, and diabetes. Most people don’t get enough sleep due to various factors like stress, work, and family responsibilities. You might not be able to solve these elements, but you can adopt new habits that improve the quality of your sleep. Let’s review them.
Your Skin Care Routine
Since it’s essential to sleep for seven to nine hours, it’s crucial to do a skincare routine before bed for a night of better sleep. Always clean your face using a cleanser, as it removes the makeup and dirt from your face. According to the Academy Association of Dermatology, about 85% of people between 12 and 24 years old encounter at least minor acne. Therefore, you should develop a new nightly routine.
You can also take a warm shower to relax your muscles and wash your feet of dust. You can moisturize using oil that is good for your skin, and if you have sensitive skin, you can use a hypoallergenic moisturizer. You should use anti-aging products with antioxidants that remove dark lines under your eyes during the night. Ensure you apply the effects 30 minutes before bed, and you may see a big difference in your sleep quality.
Your Bed and Mattress
The approximate lifetime of a bed should be 15 to 20 years, depending on the type. If yours has exceeded the above lifespan, you should consider having a new one. It would help if you considered having a firm, comfortable bed that accommodates your body well. Apart from having a fit body, ensure your fiberglass-free mattress is in perfect condition. Given that you spend approximately eight hours in bed sleeping, the surface you lay on can physically affect your health. Your spine should be supported efficiently by the type of mattress that can affect your back significantly. Sleeping on a poorly-conditioned bed and mattress can lead to poor posture, weak metabolism, and back pains.
Your Bedroom Temperature
Some nights you feel hot and sweaty even after throwing the blankets away from your body. Sometimes you may think you are unwell, but in reality, the room’s temperature is affecting your sleep. 75% of all homes in the United States have air conditioners. Thus, you can use an air conditioner to regulate the temperature of your space. Alternatively, you can use ceiling fans or a thermostat to regulate the heat in your bedroom.
Your Daily Routine
Having a regular sleeping pattern is vital, although sometimes it may feel challenging to be consistent. You can wake up at the same time and regularly sleep at a particular time for a week for a sleeping pattern to form. Try to switch your mind off from watching or using any electronics before bed, as they can break your daily routine. Replace this habit with things like meditating, reading, doing simple stretching exercises, and yoga to unwind and free your mind before sleeping.
Your Caffeine, Alcohol, and Drug Intake
Most people know that drinking caffeine in the evening can cost your night’s sleep because caffeine lasts for approximately four to seven hours a day. This implies that having a cup of coffee just before noon can stay in your body until bedtime. Avoid drinking alcohol before bed as well because it may alter your brain functions, leading to sleep apnea. Drinking alcohol before bed can lead to fragmented sleep due to intoxication, and smoking tobacco can be a risk to better sleep.
There are several other factors like avoiding long daytime naps, as they can break your sleep pattern. If you need to invest in your health, ensure you get enough sleep, as it’s critical to a long, healthy life.
