sleep

Researchers have come to the conclusion that it takes around two months to form a new habit. Knowing how long it takes to form a new habit, is it worth it for a better sleep routine? Absolutely! Your sleep affects your mood and performance in your daily life. Sleep is so important that a lack of it is considered as a possible cancer risk.

When you have less than 7 hours of sleep your brain has noticeable negative effects on our bodies. They can of course show on your face, your expression, bags under the eyes, and the way we speak even. Continual sleep deprivation also shows to make you gain weight because you start to crave an unhealthy amount of carbohydrates and processed foods.

Your brain has a cleaning process that only occurs when you are sleeping. The brain tissue is cleaned by a fluid that only flushes through when you sleep, which is why you feel better after a quick nap sometimes. Your brain is caught up in toxic proteins like beta-amyloid, and they affect your mood and are known to cause Alzheimers. It is not entirely known why it activates only through sleep, but it works in harmony to clean the brain and put peace of mind.

The quality of your sleep is just as important as the quantity, and if its not good you’ll just wake up even more groggy than usual. Keeping these tips in mind for two months will help you feel up to par and energized:

Uniformity

Get your body into the rhythm of sleeping and waking up at a certain time. This will be everyday, no days off on it and must sleep as well as wake up at the same time. Sleeping in or having a cheat day will not cut it. Sooner or later your body will feel the rhythm and you will naturally wake up at the designated time without an alarm clock, making things like waking up 100 times easier.

Lighting

Put away the phones and tablets an hour before bedtime. Find something else to do that doesn’t involve a screen and make sure it occupies you until your ready to fall asleep. Your mind is at peace when reading, its like brain food, and once you feel like you’ve had your fair share of reading, get to sleep. When it is dark, your melatonin levels change, allowing for you to sleep easier. Lights can prepare you for your upcoming sleep and help give an uninterrupted nights rest.

Temperatures

Studies show that the brain must drop 3 degrees for you to be able to fall asleep. Put your room temperature in the 60s in order for your body to be able to easily fall asleep, but for many of us that live in the hotter climates, that’s actually a little too cold for us. Alternatively, you can take a warm shower or bath for your body to send blood to you and heat will just radiate off of your body.

When your hands and feet are warm as well as a cool body temperature, it makes for a good recipe for a very good nights sleep. Put some socks on and have maybe put on some thin clothing and you’ll be set for the night.

Physical Activity

You don’t have to become a complete star athlete or need to run five miles a day in order to be healthy with exercise. It can simply just be walking down to the market or around the park. When your laying on the couch do some leg lifts, but whatever you do, keep a consistent schedule of being active. Walk for 30 minutes a day, and sooner or later you might actually walk for longer because of the increase of energy.

Try working out right when you wake up in the morning and integrate that into your schedule, like some jumping jacks or jogging in place. Anything that will get you moving for at least 20 minutes a day will be good. Most importantly, keep a three-hour gap before you go to sleep and work out, it’ll give your body enough time to calm down and get your body at just the right temperature.

Diet

Your body occupies itself when its going full blast trying to digest that huge meal you just had, which would make it hard for your body to relax and fall asleep. Caffeine would most certainly ruin your sleep as well, since it is usually used to keep you awake there’s no wonder you can’t go to sleep after drinking coffee all day. Keep a 12-hour period of no coffee before bed, just to be safe.

Drinking anything before bed can be problematic as well, since it would cause frequent bathroom breaks through out the night. That will mean your morning will be riddled with drowsiness that you could have avoided if you just didn’t drink that cup of water. A very good way to let your body feel good and healthy is to try and cut out sodas, and basically anything that isn’t water. Your body wont have to go through the trouble of managing all the stuff they put inside the drinks for it to taste good. Its easier to relax when the body isn’t trying to process everything.