Struggling with sleep is a common problem in the United States. Whether you struggle with medical sleep disorders such as restless leg syndrome or narcolepsy, or you’re experiencing a stressful situation, sleep deprivation can impact both mental and physical health.
How Much Sleep Is Enough?
Sleep requirements can vary from person to person. While many experts suggest eight hours of sleep per night, some only need seven, while others may need nine.
By getting enough sleep, the typical person can stay awake with minimal need for napping while still having the energy to work and experience recreational time.
Since approximately 20 to 30 minutes of exercise is recommended for five days a week, having enough sleep helps you stay physically fit while combatting signs of depression.
Tips For Better Sleep
Sleep deprivation is caused by different conditions. Some conditions may be external while others are medical, there are several common fixes that can help both types.
Sleep in the right temperature
The quality of sleep frequently changes depending on the season. Sleeping in a hot temperature can make it almost impossible to stay asleep. Sweating while asleep can lead to an uncomfortable atmosphere, 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 the best mattress for hot sleepers. They were made specifically to help you sleep in a cool environment.
Diet can play a huge role when it comes to the health of our body and how well we sleep. Consuming caffeine throughout the day can negatively impact our quality and quantity of sleep. Large amounts of sugar intake and nicotine can cause long delays when trying to fall asleep.
Exercising is also an easy tried and true way to help with the natural sleep process. Although it may seem like a good idea to do a cardio workout before bed to tire your body out, exercising before sleep can keep you awake.
Exercising during the morning helps regulate energy throughout the day. Taking care of your body has long been linked to a more productive sleep cycle.
Stress plays a major role in how we sleep. High demanding jobs or complex social lives can easily cause sleep disturbances. Whether you’re having trouble falling asleep or staying asleep, external pressure can wreck a perfectly good night.
While not all anxiety can be eliminated by changing situations, sleep routine can help ease some of the worries that come with a stressful lifestyle. Sleep experts frequently recommend turning off all screens (computer/phone) a half-hour before bedtime to help calm the senses.
Meditation apps and gentle yoga are also known to release stress before falling asleep.
For those who experience occasional problems falling asleep, melatonin is a non-prescription pill that is used as a natural sleep aid. Prescription sleeping pills can cause a lot of unwanted side effects and some may even be dangerous.
Using a natural sleeping supplement is usually preferred. By synching the body’s circadian rhythm, melatonin is taken when it’s already dark, approximately one hour before it is time to fall asleep.
Although it is not always effective for those who wake up in the middle of the night, it can make falling asleep much easier.
Create a schedule
A routine sleeping schedule can help you emotionally and physically wind down for bedtime. A sleeping routine does not have to be extravagant or complicated to work. Brushing teeth, taking a shower, and reading a chapter in a book can all be considered part of a sleep schedule.
In addition to creating a routine just before bed, avoiding naps can be beneficial for those who find it hard to stay asleep. Creating a schedule psychologically prepares the brain for when it’s time to zone out. For those who experience daily stress, this is particularly helpful.
Sleep is a crucial aspect of living a healthy life. Without a proper night’s sleep, it’s common to feel irritable, anxious, lethargic and depressed. Prolonged sleep deprivation has even been linked to paranoia and impulsive behavior.
If you’re experiencing a low quality of sleep, trying any of the above tips can help improve your night. Without consistent sleep hygiene, functioning at a high capacity can be exhausting.