How to get on a schedule and sleep 8 hours a day

One of the main wellness rules states that it is essential to sleep about 8 hours a day. Although each of us knows this principle, for some reason, not all of us attach great importance to it. And those who have already recognized all the benefits of a decent night's sleep, sometimes just can't adjust their schedule.

Let's start with why it's important to get a good night's sleep. Here are 4 facts that will convince you once and for all that healthy sleep should not be neglected:

1. Eight-hour sleep prolongs life and is a serves as an effective prevention of heart disease

Spanish and Greek scientists have found that people who slept less than 8 hours were more likely to develop cardiovascular diseases (stroke, coronary heart disease). And those who slept less than 6 hours a day had an increased risk of obesity and related diseases (atherosclerosis, diabetes).

2. Decent sleep directly affects the quality of your intimate relationships

Professor Laurie Mintz from the University of Florida discovered a link between quality sex and sleep. She believes that a high-quality intimate life promotes healthy sleep and a sound sleep is the key to excellent sex. And vice versa, lack of sleep can result in unsatisfactory sex and unfulfilling sex life can lead to lack of sleep.

3. Increases productivity

A study conducted by American scientists from the Einstein College of Medicine confirmed the fact that a high-quality eight-hour sleep will help you stay awake and alert throughout the day and increase overall productivity.

4. Slows down the aging process

Experts in anti-age therapy from the University of Boston revealed that people sleeping less than 5 hours for ten years have a risk of aging faster by 10 years. Scientists explain this by the fact that constant lack of sleep overloads the work of the pancreas. This leads to a metabolic disruption and initiates the aging process of the organs.

So, multiple studies prove that it is crucial to get a good night's sleep. Another question is how to adjust your sleeping schedule. Here are 7 tips on how to figure that out:

Exercise regularly and walk more

The more you move, the better your sleep quality. This connection between sleep and your daily activity has been revealed by scientists. They also found that the lack of physical activity can often reduce potency.

Get up and go to bed at the same time

Do this daily, even at weekends. Make it a habit to be in bed by 11 p.m. and wake up at 7-8 a.m. You will feel the difference.

Experts from the Duke University Medical center claim that a disruption of circadian rhythms leads to the failure of all systems in our body. Which in turn can provoke serious health problems.

Do not eat before going to bed

Eating before going to bed signals the body that it is too early to sleep. If you still have such a habit, then it is worth trying to eliminate it. Obviously, this will take some time. Try rescheduling your last meal of the day 2-3 hours earlier before you get ready for bed. Soon enough the body will adjust and falling asleep will become much easier.

Make sure that the bedroom is used for sleep and sex only

Don't turn your bedroom into a study or a living room. The bedroom should only be associated with sleep and one other enjoyable activity.

Eliminate naps

Especially if such a siesta lasts longer than 20 minutes.

Avoid bright light an hour before bedtime

The important hormones cortisol and melatonin are produced in total darkness, they also regulate the time when our body goes to sleep and wakes up, depending on the light. Put away your mobile phone, turn off the TV, buy blackout curtains and your will feel your sleep quality getting much better.

Drink coffee and other energy drinks in moderation

Eliminate caffeinated food products 6 hours before going to bed.

So, it is not that difficult to adjust your sleeping schedule. The main thing is to improve it gradually, adding new habits to your routine day by day. It is important to keep in mind that this way you help your body function properly because a good eight-hour sleep is vitally necessary for us.