Sleep deprivation is one of the major health issues many of us face today. Roughly 50 to 70 million adults in the U.S. experience difficulty sleeping, according to the Centers for Disease Control and Prevention.
People who don’t get enough sleep are prone to suffer from various diseases such as hypertension, obesity, diabetes, depression and many other chronic ailments. Also, insufficient sleep is closely linked to motor vehicle crashes and accidents at the workplace due to employees who unintentionally fall asleep.
No matter how busy your life gets, it is very important for you to get at least seven to eight hours of sleep every night, which is recommended by many sleep specialists. Although we all live in a busy and stressful world, you can still achieve a good night’s sleep by following these seven easy tips.
1. Get some exercise.
A study published in the journal Mental Health and Physical Activity revealed that people sleep better and become more alert when they exercise for at least 150 minutes every week. About 65 percent of 2,600 male and female participants in the research said they felt less sleepy during the day than those who didn’t engage in any physical activity.
2. Stick to a regular sleep schedule.
Inconsistent sleep patterns can wreck havoc to your body’s internal clock. You have to choose what time you need to go to bed and be consistent. Once you maintain a regular sleep schedule, your circadian rhythm will naturally adjust, and you will fall asleep easier at night and wake up feeling refreshed in the morning. Remember to stay on track even during the weekends.
3. Plan your day ahead.
You waste a lot of time when you have to think and worry about the things that you have to do for the rest of the day. So have everything planned out in advance like what you should wear, what task or errand you should do first, as well as other details. You’ll have fewer distractions to think about when it’s time for you to sleep.
4. Don’t sit all day.
Being sedentary may cause various body aches and pains as you are trying to fall asleep at night. Many health experts say that sitting in front of a computer for long periods of time increases the risk of having a stroke or heart attack, and even a slower metabolism. Take a few minutes to stand up, stretch your legs or walk around to help improve your blood circulation.
5. Improve your diet.
You can include fish, such as salmon which is rich in omega-3, in your daily diet. Omega-3 will help you sleep easier because it promotes the production of melatonin, a sleep hormone, in your body. Krill oil also contains omega-3 fatty acids which can contribute to maintaining your body’s energy levels. You can also try taking one tablespoon of raw honey on an empty stomach before bedtime to replenish your body’s energy reserves.
6. Avoid taking stimulants before bedtime.
Smoking cigarettes and drinking coffee or alcoholic drinks a few hours before bedtime can stop you from falling asleep. Nicotine and alcohol are known stimulants and caffeine can stay in your body for five to six hours to keep you awake. Also, don’t eat heavy meals two to three hours before sleeping. If you are hungry, just eat a light snack an hour before bedtime.
7. Don’t take your work to the bedroom.
If you like using your laptop while in bed, you will have a difficult time sleeping later on. Your bedroom should only be used for sleeping. So it’s advisable to remove any items like computers, TV, Xbox or other gadgets. You should train your mind and body to associate your bedroom for sleeping only and nothing else.
Want to create the perfect sleep environment? Check out our article Tips On Creating A Positive Environment For Sleep.
If Patricia Mutuc isn’t sculpting, writing, editing, drawing, skating, cycling, wrestling with his Labrador, or actively regulating his sleeping patterns through at least 150 minutes of weekly exercise, he’s usually just online, creating and developing web content for One Bed Mattress.