Do you find it difficult getting a good night’s sleep? If so, you are not alone as in the United States, estimates show that around 50–70 million adults experience sleep deprivation.
Furthermore, some degree of insomnia has been found in up to 30 percent of all adults. Sleep is not only crucial for your health but also happiness. For instance, you might have noticed a drop in your overall well-being after an all-nighter for school, business, or work.
Here are some tips to improve your sleep:
Create a sleep schedule and follow it religiously
The body adapts rapidly to your sleeping habits; you might have noticed that your digestion behaves awkwardly on staying up late and eating.
For the majority of people, 7 or 8 hours of sleep is required for optimal functioning. Also, use caution when taking naps to enjoy better sleep at night.
Ensure your bedroom is cool
As your bedtime gets nearer, your body temperature drops. And it’s at the lowest level during sleep. Thus, your body can’t cool down if your room is too warm.
Sleeping in a cool environment enhances sleep quality, and you can adjust the temperature to determine what’s most suitable for you.
Turn off the lights
Even the light your alarm clock emits can hamper your sleep quality. This is why you need to get rid of as much artificial light as possible from your bedroom.
Also, consider turning off your laptop/PC screen and lowering the intensity of any ambient light from outside your sleeping environment.
Stay away from alcohol
Even though alcohol can make you fall asleep faster, it does affect sleep quality. And research has shown that alcohol-induced sleep is less restful since you will wake up more frequently during the night, though you may not remember it.
Additionally, the adverse effects of taking alcohol are more telling on women for some reason.
Make sure you take enough calcium, vitamin B6, and magnesium
Vitamin B6 helps your body synthesize melatonin, a crucial hormone for sleep. Also, if your body is deficient of calcium, it could result in you spending a longer time to fall asleep.
As for magnesium intake, this helps you stay asleep.
Regulate your sleeping hours optimally
According to research, sleeping for over 9hrs or less than 6hrs has been linked to feelings of anxiety as well as sadness.
If you think it’s necessary for you to sleep more than 9 hours and you find it difficult sleeping more than 6 hours, you may need to see your physician. Even a single night of low quantity or quality sleep is associated with insulin resistance, which is a primary cause of type-II diabetes.
Additionally, if you’re a kind of person who sleeps less than 6hrs, you’re far more likely to experience high blood pressure (HBP).
Check the condition of your mattress
Even if your mattress has the highest quality, it would have lost up to 75 percent of its support after a decade of use. It’s likely you spend longer time sleeping than you do on some other activities.
Hence, you should ensure your mattress is in good condition.
Think about the amount of money you spent on your car and the number of hours you make use of it. Buy a quality mattress you’re able to afford.
Sleep is a crucial aspect when it comes to maintaining your health and enjoying life. If you love to sleep like a baby, take note of these tips.
With Gratitude and Love