A good night’s sleep is essential to a person’s well-being. It is just as important as following a healthy diet and daily exercise. Imagine the multitude of reasons that can come in between sleep- from work and family-related stress, chores, sudden illnesses to unanticipated life challenges. When the mind is not calm, sleep can also be elusive.
Research shows that improper sleeping patterns have debilitating effects on a person’s productivity, hormones, and brain function. Poor sleep and insomnia cause anxiety, over fatigue, mental stress, weight gain, heart disease, and diabetes –that all contribute to a shorter life expectancy. Leptin and ghrelin are hormones in our body that controls the sensation of hunger and fullness. These hormones are affected by lack of sleep, that causes the release of insulin which leads to a higher risk of type 2 diabetes.
Sleep also aids the heart vessels to rebuild itself to maintain regular levels of sugar and blood pressure. Not sleeping enough hours leads to cardiovascular disease. Sleep deprivation can be a factor or symptom to an undiagnosed illness or sleep disorder.
Lack of sleep has also contributed to playing a significant role in catastrophic accidents involving airplanes, ships, trains, and automobiles.
The Center for Disease Control and Prevention reports that Americans are in the middle of a sleep loss crisis. More than a third of Americans express that productivity during the day would be better if they could have an extra hour for sleep. Most people need between 7 to 8 hours of uninterrupted sleep to function properly the next day. If a person wakes up exhausted and spends the rest of the day yearning for a nap, it’s highly probable that they are not getting enough sleep. When you fail to acquire sufficient sleep, you start to rack up sleep debt. Symptoms include yawning, irritability, over fatigue, clumsiness, and depression.
We might not be able to fully control the elements that interfere with sleep, but adapting certain routines can encourage improved sleep.
In this article, we list 10 useful tips for better sleep.
- Include daily exercise
Regular physical activity can lead to better sleep, a trip to the gym or a 30-minute walk outdoors can promote better sleep, but avoid being exercise too close to bedtime.
- Keep to a sleep ritual
Try to get to bed and wake up the same time every day. The goal is to keep the same pattern of sleep on weeknights and limit the difference in your schedule to one hour on weekends. Consistency strengthens your body’s sleeping cycle.
- Be aware of what you eat and drink
Avoid large meals too close to bedtime. Neither should you go to bed hungry. Don’t go to bed hungry or stuffed. Nicotine, caffeine, and alcohol have stimulating effects and should be consumed with caution. Excessive alcohol may induce immediate sleep, but it could still cause disruptions later on.
- Maintain a tranquil environment
Keep your bed for sleep and sex. Avoid work, phone use, eating or watching TV. Make your room ideal for sleeping, by keeping it quiet, cool and dark. Relax with activities that can induce sleep before bedtime by using essential oils in your room or bath, meditation, reading or listening to soothing music.
- Explore the benefits of CBD oil
Studies conducted on CBD oil and medical cannabis have proved to help aid sleeping disorders by treating insomnia and improving sleep abnormalities for people suffering from post-traumatic stress disorder (PTSD). When used in small doses, CBD oil helps a person fall asleep by calming the nervous system, relieves pain, and ensures a natural sleep-wake cycle with productive daytime performance.
- Curb your daytime naps
Lengthy day time naps can mess with nighttime sleep. Try to limit naps to 30 minutes that are not so late in the day.
- Receive hypnotherapy for sleep
Various studies have found that using hypnotherapy for sleep is highly beneficial, especially for those suffering from insomnia. The hypnotherapy treatment varies on a person’s needs and therapists can provide suggestions to aid sleep issues.
- Stop worrying
The objective is to avoid doing anything, which includes worrying before bed. It is not something you should do in the bedroom. Make your next day plans by creating a written list before leaving work. Another option is to review your day for a minimal period of time after dinner.
- Regulate the room temperature
Your bedroom and body temperature have a great impact on the quality of sleep. Research has shown that temperature factored more in getting a good night’s rest than outside noise. Temperatures between 21 to 23 degrees (Celsius) can induce proper sleep and reduce wakefulness.
- Get comfortable
The quality of one’s mattress, blanket, sleepwear, and pillows can also hinder sleep. A good quality bed can minimize body pain such as in the shoulder, back, and neck. New mattresses reduce stiffness and have been proven to improve one’s sleeping patterns by over 50%. Upgrade your bedding every 5 years to decrease lower back pain.