Adults often have trouble falling asleep, and on the average, very few people get the recommended eight hours of uninterrupted sleep. Fortunately, with a few simple tweaks to your daily schedule such as partaking in more physical activities or going to bed at a set time, you can sleep better!
In today’s hectic world, getting enough sleep is often as elusive as finding a rainbow. it’s hardly surprising! Unforeseen circumstances such as emergency bills, work stress, or even illnesses can contribute to poor quality of sleep.
Many factors out of our control keep us up at night, but there are a few simple steps you can take to improve the situation. Here are a few ways to accomplish just that:
1. Set A Sleep Schedule
In short, eight hours of sleep every night is enough to stay healthy. It’s important to stay consistent in your sleep cycle to allow your body to get used to a set schedule.
Between weekdays and weekends, make sure there’s no more than an hour difference between sleeping and rising. The best thing to do is stick to getting up and going to Sleepy’s mattress at the same time daily.
You should be able to fall asleep within 20 minutes. If you can’t, avoid tossing and turning, and do a relaxing activity. Listening to music or reading a book can help get you on track.
2. Regulate Food Intake
Don’t eat or drink too much before bedtime as this can keep you up. The reverse is also true. Going to bed hungry may also have a similar impact.
Nicotine and caffeine are the most common culprits of sleep disturbances. They are both stimulating and can prevent you from going to sleep.
Alcohol, on the other hand, makes you sleepy at first only to cause difficulty sleeping later on.
3. Revamp Your Environment
To get the recommended amount of sleep, you will need to create a pleasant environment. This usually means a cool and dark room with darkening window shades.
Too much light can make falling asleep difficult, while too much noise can also contribute to insomnia. Many people use fans to create background noise or opt for earplugs to silence sounds.
Calming activities before heading off to bed may also help improve sleep quality.
4. Skip Napping
Taking long afternoon naps can significantly impact nighttime sleep. If you must nap, try to set a limit of no more than 30 minutes.
For people working nightshifts, naps may be a necessary evil to offset missed sleep.
5. Physical Activity Helps
Partaking in physical activity such as exercise can help improve your sleep pattern. However, avoid too much activity right before bedtime.
Getting some fresh air and spending time outside can also help you fall asleep faster.
6. Manage Your Stress
Managing your stress levels is one of the ways to improve your sleep. Try to set aside your worries about the next day by writing them down or resolving them. Manage your stress by keeping things organized, getting help, and keeping priorities in order. Additionally, meditation may help!
Other Factors That Affect Your Sleep
If you’re having trouble sleeping and experiencing symptoms, like loud snoring and difficulty breathing, this can be a sign of a sleeping disorder. Visit your health-care provider or a sleeping specialist immediately to get diagnosed and treated.
About 22 million Americans have sleep apnea. You could be one of them. If that is the case, you’ll probably need a continuous positive airway pressure machine or CPAP machine, a sleep aid device that helps people with sleep apnea breathe regularly during sleep.
Sleepover – the word conjures memories of rambunctious kids up until the wee hours of the morning. Get tips on how to survive a sleepover.
