5 Tips for Healthy Sleep and Healthy Life

 

The average woman sleeps only six to nine hours per night, and the National Sleep Foundation recommends a minimum of 8 hours per person to live healthily. While every person is different, the following factors are often associated with healthful sleep for every woman to enjoy:

1. Good Sleep Positioning

While it is beyond the realm of possibilities to expect to rest your whole body in one situation while you rest, certain positions have demonstrated useful to decrease pressure and work on in general temperaments. During these positions, your body is naturally positioned toward the head, and during those positions, your brain stays active throughout the night.

2. Good Energy Intake

When you rest, and when your body has rested, your metabolism increases, which helps combat hunger and signals your immune system to produce more white blood cells and lymphocytes that fight infection. Lymphs are important because they help regulate your body’s response to viruses or bacteria that might arise. White blood cells control how much energy we make and use to fight viruses and bacteria and we need to keep them flowing where they should flow. We also need nutrients we eat to stay strong and healthy throughout life, and during poor digestion, we may not get sufficient nutrients from the food that we need. Therefore, when you rest and when you are fully digested, this helps us thrive and survive.

3. Good Breathing Technique

The first thing you do before you go to bed is breathe deeply, fill your lungs with air, and push air away from the thorax. You then come back out of your nose and take a deep breath through your mouth as you exhale, relaxing your diaphragm that holds your ribs and shoulders in place. This sets your body firmly into sleep and ensures your muscles are relaxed to relax as well. This allows the muscles around your belly to be stabilized and helps your heart stay in rhythm. There is an app known as “The Bedtime Coach” that can help you learn what breathing sounds like, and I highly advise that anyone trying these exercises try some of their favorite breathing techniques. If you don’t have access to a gym, download a free mobile app called “MUSIC” that gives you fun interactive breathing games which will give you new ways of practicing good breathing. It sounds like talking but instead listens to your heart and lungs. 

4. Good Stretching

Stretching releases tension and tightens the muscles around your joints and helps bring back better posture. When stretching regularly, as many people do in between yoga classes, you also become aware of the aches and pains that occur along with your limbs and in your hips and shoulders. These aches and pains can be a great reminder to rest and stretch your arms, legs, and even your neck to protect and nourish your muscles and joints and help prevent injury.

5. Good Body Movement

Whether you are working on an essay or writing down important notes, moving your body regularly helps us gain strength and confidence, and in turn, builds muscle strength that allows for healthy living. As I mentioned previously, exercise strengthens our muscles and keeps them functioning at peak performance. Our bodies are made up of hundreds of different parts, all made up of bones, muscles, tendons, ligaments, and joints, and as our bodies move, our bodies react and adjust to changes by making muscles stronger. Moving our bodies helps our bodies stay strong and flexible so that we can endure the struggles of everyday life and help us recover in the event of illness.

Overall, if you want to be healthy and live long, healthy lives, you must stay healthy when sleeping. Even with all the benefits and advantages of being asleep, many of us choose not to sleep properly. Many of us stay awake until 2 am waiting for the phone call that the alarm goes off. Others get up late because they are anxious, tired, or simply lean toward associating over being distant from everyone else with ourselves. Not everyone gets enough sleep because many of us wake up early and spend too much time staring at screens rather than getting quality sleep. However, there is no reason for someone to remain stuck in their bed all day, staring at a computer screen. Your mornings need to be spent walking and jogging throughout your city block, walking your dogs for 25 minutes, and then hitting the trails on your own to burn calories (depending on your fitness levels). And yes, going to the park is also healthy and beneficial for maintaining mental and physical health. Going somewhere cool, outside, and enjoying nature is the surest and best way to feel refreshed and energized all morning. All this said, if you are having difficulty waking up at regular times, consider trying a few things that may help you wake up at a healthy routine. Try showering. Start exercising. Do something you never did before but now love. Ask yourself why do this matters to you? Is there anything that you could do to help you achieve a healthier lifestyle and sleep better?