We spend about ⅓ of our life sleeping. However, more than 50 million Americans suffer from a sleep disorder, making it harder to rest.
Without sleep, you’re more at risk for high blood pressure, stroke, diabetes, obesity, depression, lower immune system, and minimal sex drive. These are all bad for your overall health.
If you’re tossing and turning all night long, you can do some proven things to help. We’re going to go over ten of the best habits to start tonight to promote better sleep.
Go to the Doctors
You could be suffering from a medical sleeping problem if you’re having trouble resting at night. It could be insomnia, sleep apnea, REM behavior disorder, narcolepsy, night terrors, or bruxism.
Around 22 million Americans suffer from sleep apnea, according to the American Sleep Apnea Association. Associated symptoms of sleep apnea include the following:
- Observed episodes of stopped breathing during sleep
- Morning headache
- Loud snoring
- Excessive daytime sleepiness
- Waking up with a dry mouth and a sore throat
Right now, the most effective treatment of sleep apnea is continuous positive airway pressure (CPAP) therapy with the use of sleep aid devices like CPAP machines, which require a doctor’s prescription to purchase.
If you suspect you have sleep apnea or a different sleeping disorder, see your health-care provider immediately to get diagnoses and receive treatment. Sleep is essential to leading a healthy and happy life. Sleeping disorders are legitimate health concerns, so don’t hesitate to get help for your condition.
Going to a professional to get checked out will help you relieve this problem. If you don’t visit a doctor, you’ll never get to the root of your sleep condition.
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Limit Screen Time
Devices put off blue light, which disturbs your natural circadian rhythm. This is a system your brain uses to know when to be awake and when to be asleep. The bright light from screens tricks your mind into thinking it’s still day time.
Then, your body doesn’t produce melatonin, the sleep hormone, and you won’t feel tired. You should refrain from using a device or looking at a screen two hours before you fall asleep. Instead, you can read a book, meditate, or listen to music that promotes relaxation.
Avoid Late Caffeine Drinks
In the morning, a cup of coffee or tea is great for getting you going. However, if you consume some too late in the day, you’ll feel restless at night.
Caffeine stays in our system for 6 to 8 hours. You should have your last cup of joe at 2 pm and no later. This’ll ensure at bedtime, you have no more caffeine in your body.
Try Not to Nap
A short 15 to 20-minute nap can indeed help you feel refreshed during the day. Anything more than that will disrupt your circadian rhythm. Your brain will think it’s time to sleep, and you’ll wake up groggy and won’t be able to rest at night.
It’s better to head to bed a little earlier than usual than taking a long nap during the day.
Get Enough Bright Light During the Day
To make sure your internal clock is calibrated to the correct setting, you should get bright light during the day. If you work in an office, try to sit by the window or go outside during your lunch break.
Natural sunlight will help you stay alert and awake during the day. The more bright light you get will ensure you get better sleep during the night.
Refrain from Alcohol
Most people believe that a glass of wine or a beer will help them sleep, but the opposite is true. Although alcohol can get you to rest faster, it won’t be a quality one.
Alcohol makes it difficult for us to get into REM sleep, which is the deepest rest and where the mind and body healing takes place. Instead, drink a cup of decaffeinated tea, like chamomile, or warm milk at night.
Stick to a Schedule
You should try your best to go to bed and wake up at the same time every day, even on weekends. This helps regulate your circadian rhythm and will create better sleep.
Having a similar night routine will help your brain know it’s time for sleep. Your procedure should include relaxing activities such as taking a warm shower, washing your face, brushing your teeth, reading, or meditating.
Take a Melatonin Supplement
Melatonin is the hormone that’s responsible for making us feel tired. If you suffer from a sleep disorder, your body might be having trouble producing this.
Taking an oral supplement will help you feel sleepy, and you’ll get better rest.
There are many benefits to exercising, but one is that it’ll regulate your rest. You might have a lot of built-up energy, which is why it’s making you hard to sleep.
Doing a workout or even just walking around the block will assist in releasing all your energy. You’ll naturally feel more tired and need the sleep to help recover.
If you’re someone with a racing mind and your thoughts keep you up at night, meditation can help. You’ll focus your mind on positive thinking and reduce your anxieties.
When you meditate before bed and think about all the good things in your life, your mind will be at ease. This relaxed state will help you get better rest.
The Bottom Line
Resting is essential for your overall health. This is the time when your body can be healthy and give you energy for the next day. When you’re sleep-deprived, you can’t function at 100%.
To help you get adequate sleep, you should go to the doctor, limit screen time, refrain from caffeine late in the afternoon, and don’t nap. Try to get enough natural light, avoid alcohol, stick to a schedule, perhaps take a melatonin supplement, exercise, and meditate.
This article has been sponsored by OutreachMama
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