Struggling with sleep is a common problem in the United States. Whether you struggle with a medical sleep disorder such as restless leg syndrome or narcolepsy, or you’re experiencing a stressful situation, sleep deprivation can take a toll on your mental and physical health.
How Much Sleep Is Enough?
Sleep requirements may vary from person to person. While many experts suggest eight hours of sleep per night, some need only seven, while others may need nine.
With enough sleep, the average person can stay awake with minimal need for naps while still having the energy to work and enjoy leisure time.
Since about 20 to 30 minutes of exercise is recommended five days a week, getting enough sleep can help keep you physically fit while fighting signs of depression.
Tips For Better Sleep
Sleep deprivation is caused by a variety of conditions. Some conditions may be external while others are medical in nature, there are some common fixes that can help both types.
Sleep at the right temperature
Sleep quality often changes depending on the season. Sleeping in hot temperatures can make it nearly impossible to stay asleep. Sweating while sleeping can be uncomfortable, and using sheets and blankets when it’s hot can be a nightmare.
Not everyone can move to a cooler climate. If you do a little searching, you can find best mattress for hot sleep. They are made specifically to help you sleep in a cool environment.
Physical health
Diet can play a big role when it comes to the health of our bodies and how well we sleep. Consuming caffeine throughout the day can negatively affect the quality and quantity of our sleep. Intake of large amounts of sugar and nicotine can cause long delays in trying to fall asleep.
Exercising is also a tried and true way to aid the natural sleep process. While it may seem like a good idea to do cardio before bed to tire your body, working out before bed can keep you awake.
Exercising in the morning helps regulate energy throughout the day. Taking care of your body has long been associated with more productive sleep cycles.
Relaxation
Stress plays a major role in how we sleep. Highly demanding jobs or complex social lives can easily cause sleep disturbances. Whether you’re having trouble falling asleep or staying asleep, external pressure can ruin a perfectly good night.
While not all anxiety can be relieved by changing situations, a bedtime routine can help relieve some of the worry that comes with a stressful lifestyle. Sleep experts often suggest turning off all screens half an hour before bedtime to help calm the senses.
Meditation apps and gentle yoga are also known to release stress before falling asleep.
Melatonin
For those with occasional sleep problems, melatonin is an over-the-counter pill used as a natural sleep aid. Prescription sleeping pills can cause many unwanted side effects and some may even be dangerous.
Using natural sleep supplements is usually preferred. By aligning the body’s circadian rhythm, melatonin is taken when it is already dark, approximately one hour before bedtime.
While not always effective for those who wake up in the middle of the night, it can make it easier for you to fall asleep.
Make a schedule
A regular sleep schedule can help you calm down emotionally and physically for bedtime. Bedtime routines don’t have to be extravagant or complicated to work on. Brushing your teeth, taking a shower, and reading a chapter in a book can all be considered part of your sleep schedule.
In addition to creating a bedtime routine, avoiding naps can be beneficial for those who have trouble falling asleep. Creating a schedule psychologically prepares the brain for when it’s time to get out of the zone. For those who experience daily stress, it is very helpful.
Sleep is an important aspect about healthy living. Without a good night’s sleep, we will usually feel irritable, anxious, lethargic, and depressed. Prolonged sleep deprivation has even been linked to paranoia and impulsive behavior.
If you’re experiencing poor sleep quality, trying one of the tips above may help improve the quality of your sleep. Without consistent sleep hygiene, functioning at high capacity can be tiring.
