- Exercise: Try getting adequate exercise. According to the American Heart Association’s 2013 exercise standards, it is important to schedule in 40 minutes of moderate to vigorous aerobic exercise at least three to four times per week.
- Avoid excess caffeine: Avoid excess stimulants, such as caffeine, particularly before bed as they may keep you awake.
- Establish an evening routine: “Have an evening routine of preparing for bed that includes turning off electronic devices and having soothing activities such as a hot shower or bath,” recommends Lundberg. “Drinking chamomile or herbal sleepy-time tea can also be helpful, as can reading, praying or meditating.”
Positive effects of good sleepThe positive effects of a good sleep are immediately evident when we wake up feeling refreshed and ready to take on the day. Beyond just feeling good, Lundberg explains the solid benefits to our bodies. “The positive effect of sleep is not just on your heart health but also on your stress hormones, your immune system, your breathing, and your mental status,” she says.
“People who get seven to eight hours of sleep have more alertness and better focus. They have less depression and anxiety. Getting a good night’s sleep has a positive impact on your metabolism and weight loss benefits.”
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