To prevent high blood pressure and heart disease, learn these 9 habits for a good night's sleep.

Adequate sleep is essential for a healthy life. According to the Centers for Disease Control and Prevention (CDC), sleep deprivation increases the risk of obesity, high blood pressure, diabetes, heart disease, mental illness, and premature death. Fox News in the US released nine of the most noteworthy sleep studies from last year.

 

◇Catch up on sleep on the weekends '

A study published in "Sleep Health" found that people who slept at least an extra hour on weekends had a lower risk of developing cardiovascular disease than those who didn't. This health benefit was most pronounced in those who slept less than six hours on weekdays and two hours more on weekends. Dr. Mark Siegel of New York University Langone Medical Center said, "While this study is observational, it does suggest that catching up on lost sleep can lower the risk of metabolic diseases."

◇Regularity is more important than the amount of sleep

Rather than sleeping for seven to eight hours every night, it's more beneficial to go to bed and wake up at regular times each day. A Harvard University research team analyzed that going to bed and waking up at different times each day disrupts the circadian rhythm, leading to fatigue, decreased concentration, and an increased risk of chronic disease, all negatively impacting health.

 

◇Use wearable devices in moderation

While using wearable devices that measure sleep duration and quality is recommended, avoid becoming obsessed with the data. A study published in the Journal of Clinical Sleep Medicine found that being overly obsessed with sleep tracking data can lead to an anxiety disorder called hyposomnia. Hyposomnia is characterized by a preoccupation with or worry about improving or maintaining perfect sleep data. Anyone who becomes obsessed or anxious about sleep tracking with a wearable device should stop using it or consult a sleep specialist.

 

◇ Taking care of your mental health

Sleep deprivation affects psychological well-being and mental health. Conversely, mental health problems increase the risk of developing other sleep disorders, such as insomnia. In fact, according to Com, a sleep and meditation app maker, 78% of sleep-deprived people experience mental health problems.

 

◇Active lifestyle during the day

You should create a comfortable environment that allows you to be active during the day and sleep at night. Sleep quality tends to be worse in winter than in other seasons. Reduced sunlight reduces melatonin production, which promotes sleep. Additionally, the cold increases sedentary time, making you more prone to depression and lethargy. According to a survey by a US mattress company, 25% of respondents said waking up in winter was the most difficult, and 21% said winter made them the most tired. Therefore, to improve sleep quality in winter, keep your body awake by doing light exercise or taking a walk during the day and get enough sleep at night.

◇Don't check the time after waking up

If you wake up, avoid looking at your phone or clock. Checking the time increases stress and makes it difficult to fall back asleep. "If you wake up and check the time on your phone, it will attract other stimuli from the phone, making your body tense and making it difficult to fall back asleep," says Dr. Bi-Quan Luo, a sleep expert in San Francisco. Instead of checking the time, he recommends relaxing by breathing slowly and gradually relaxing your body, and then returning to sleep. If you can't fall back asleep within 10 to 15 minutes, get out of bed and engage in a quiet, non-stimulating activity.

 

◇Bedding inspection

Your bedding, including your mattress, can affect the quality of your sleep. If you have trouble falling asleep, a sore neck in the morning, or allergies, you should consider checking your mattress. When choosing a new mattress, consider your sleeping position, body type, and preferences for texture and material.

 

◇External lighting and blue light blocking

To ensure a good night's sleep, keep streetlights and other external light out of your bedroom. Blocking out light with curtains, blinds, and other means can improve sleep quality. It's also advisable to block blue light emitted from mobile phones, computers, and tablets. Dr. Shelby Harris of the Albert Einstein College of Medicine in New York City says, "Bedroom lighting should be kept dim and orange-colored to promote sleep."

 

◇How to fall asleep in 5 minutes

Some experts claim that the "military sleep technique" can help you fall asleep within five minutes. This method, used by the US military during World War II, involves taking slow, deep breaths and slowly relaxing all the muscles in your body. Starting with your face, work your way down to your shoulders, arms, and hands, releasing muscle tension and breathing deeply. After relaxing your legs, it's also helpful to visualize a relaxing image to help you relax your mind. Dr. Alex Dimitriou, a psychiatrist and sleep medicine specialist in Menlo Park, says, "Focusing on deep breathing and relaxing your muscles clears your mind, which helps you fall asleep faster." Slowing down your muscle tone as you prepare for bed is even more effective.

 

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I have a habit of checking the time when I wake up.

That doesn't help much.

 

How to fall asleep in 5 minutes

Try this,

I'll have to see if it works.