5 of the best sleep techniques for a healthy body
Maintaining a healthy body takes more work than eating well and exercising on a regular basis. Something that the majority of people underestimate is how sleep affects the overall health of your body. If you’re concerned that your sleep is having an impact on your health, here are the 5 best sleep techniques:
Make a sleep schedule – and stick to it
The first of the best sleep techniques is to make a sleep schedule. One of the unhealthiest things we can do for our body when it comes to sleep is to have an irregular sleeping pattern. This is because your body, in simple terms, is a machine. It relies on a regular process to function at its best. Disrupting a regular sleep-wake schedule can lead to tiredness, headaches, general lethargy, and more. Make a sleep schedule that provides you with at least 7 hours of sleep a night…and then stick to it
Use the 4-7-8 method to regulate your body
The 4-7-8 method is a breathing technique commonly implemented by those who struggle to wind down whilst in bed. It involves breathing in through the nose for 4 seconds, holding for 7 seconds, and breathing out through the mouth for 8 seconds. The 4-7-8 method promotes better health overall as it activates the parasympathetic nervous system. This will result in feeling calmer overall.
Resist the temptation to nap during the day
Napping during the day may feel like what your body needs at the time. In doing so, you can harm the quality of your sleep during the night. This impacts the health of your body over time. An overwhelming urge to take a nap consistently in the day can indicate an underlying health problem that requires investigation. Daily naps have also been recognised as symptoms of depression and/or anxiety.
Minimise your intake of caffeine after mid-afternoon
It’s no secret that caffeine gives us a burst of energy when we need it. This burst of energy is prolonged and can last for hours. This could be why you’re struggling to sleep at night or have poor sleep quality. Minimising caffeine intake past midday helps to promote better health for your body because it isn’t working overtime as you sleep to burn the energy off.
Create an environment optimised for sleeping
Our bodies naturally follow the circadian rhythm. This is a 24-hour cycle of light and dark that regulates the sleep-wake process of our bodies. If you’re struggling to sleep, it could be because your room isn’t dark enough. This tells your body it isn’t time to sleep yet. Make your room as dark and cool as possible to trigger the sleep response.
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The expert and friendly Picks PT Team offer FREE 30-minute initial consultations. So, feel free to call our team today on 0420 998 460. We’re proud to service Macarthur, Campbelltown, Mount Annan, Camden and the surrounding areas.
