Lack of sleep causes a host of health problems, from increased risk for heart disease and diabetes to obesity. The benefits of getting enough sleep are well-documented, but it can be difficult to get the recommended eight hours on most days. If you’re having trouble sleeping or want more tips on how to improve your quality of sleep, read on!
Sleep is essential to a healthy body.
It has been shown that lack of sleep can cause a host of health problems, including heart disease and diabetes. The benefits of getting enough sleep are well-documented, but it can be difficult to get the recommended eight hours on most days.
Lack of sleep can cause a host of health problems
Lack of sleep can cause a host of health problems, including heart disease and diabetes. It also causes headaches, low energy levels, nausea, and irritability.
Sleep-deprived people are less effective at work as well. They tend to get distracted easily and make more mistakes while working. It has been shown that if a person gets less than 5 hours of sleep in a night it can take up to 16 days for him/her to feel rested again.
There is a reason that we sleep, and it is not just because we tire easily throughout the day. Sleep helps us to regain energy and restore our body's tissues. During sleep, your body restores its immune system, fights off infections, removes waste from the brain, and repairs damaged muscle tissue.
If you suffer from insomnia, or trouble falling and staying asleep, then these tips are for you. Follow them to a T until your sleeping patterns return to normal. If possible, discuss the following tips with your doctors before using them:
20 Tips To A Great Night's Sleep
1) Track what time you go to sleep each night and how many hours of sleep you get.
2) Keep a daily journal of your meals and how you feel after eating them.
3) Write down what time you fell asleep, when you awoke in the morning, and how long it took you to fall asleep.
4) Stay away from caffeine before going to bed. Caffeine can cause restlessness and make it difficult for some people to fall asleep.
5) Avoid foods high in sugar and fat before bed. They can cause indigestion and heartburn, also making it more difficult for you to fall asleep.
6) If you have a pet, make sure they are not sleeping on your head while you sleep. You think I'm joking, but this is a thing.
7) Make sure that your mattress is comfortable and of good quality and provides correct support and relieves pressure off of major pressure points.
8) Create a nightly routine. When you go to bed, read a book or magazine for 20 minutes and then turn off the light
9) Avoid bright screens like those on your TV, cellphone, and computer before going to sleep. These disrupt melatonin production in your body which makes it harder for you to fall asleep
10) Make sure your bedroom is dark and quiet before going to sleep. This helps prepares your body for sleep
11) Turn off all electronics at least 1 hour before you go to sleep
12) Cover any bright lights in the room that could disrupt your melatonin production like street light or outside house lights or even a lamp in another part of the room that you may have forgotten about.
13) Cool down your bedroom temperature to at least 65 degrees Fahrenheit for optimal sleep conditions. This will allow your body to cool down on its own and reach the appropriate sleeping temperature without having to be woken up by being too hot.
14) Make sure that there are no distractions in your bedroom , such as pets, clocks, or cell phones that might wake you up during the night. There have even been cases of people taking selfies while they sleep! Kidding of course, but If you must keep a light on at night, make sure it is not close to your face, as they can cause issues with your circadian rhythm.
15) Keep a regular sleep schedule . This is crucial for quality sleep. It helps the brain know when to start producing melatonin, which makes us tired. However, you should not go to bed too early or too late because it can mess up your sleeping cycle and make it hard to sleep later. The ideal time to go to bed is around 8 p.m., but it will differ for everyone.
16) Magnesium helps calm the body, allowing you to get a good night's sleep. You can also take melatonin supplements, which help regulate your sleeping cycle and induce sleepiness. They are widely available, so you can try them out and see if they work for you!
17) Do some light exercise before bed . Light exercises such as stretching or walking help stimulate the brain in a positive way. However, heavy workouts close to bedtime can stress your body and make it more difficult to sleep.
18) Try not to lay in bed awake for long periods of time. If you are not able to sleep, get up and engage in some light activities or read a book until you feel sleepy.
19) Tryptophan is an amino acid that aids in relaxation, which helps induce sleepiness and improves one's sleeping patterns. It is found in turkey meat, but also can be found in high-protein foods such as eggs, nuts, and soy.
20) If you are a smoker, try to quit. Nicotine is a stimulant that can actually keep you awake . It also encourages the production of adrenaline and other stress chemicals.
Sleep deprivation is one of the most common problems in our society. It can be caused by a variety of factors, including anxiety, depression, and insomnia. We've provided some tips to help you get better sleep at night so that your body has time to heal from whatever may have been keeping you up during the day. If these techniques don't work for you or if they seem too simple (which sometimes happens!), we're always available to provide more personalized support that will tackle your specific needs head-on!
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