Top Tips For Getting More Sleep Each Night
Experts and health professionals believe that we should get between seven to nine hours of sleep every night.
Despite this, “35.2% of all adults in the U.S report sleeping on average for less than seven hours per night.”
However, as running on sleep is more than a simple annoyance since it can lead to health complications, this is an issue we need to resolve sooner, rather than later.
How can poor sleep affect your life?
Sleep can impact your way in more ways than one. For example
Poor sleep can stand in the way of living a healthy lifestyle because it impacts your energy levels, resulting in inactivity.
Poor sleep increases the chances of you dealing with health complications. For example, it may “increase the likelihood of developing dementia, heart disease, type 2 diabetes, obesity, and even cancers.”
Poor sleep can take its toll on your mental health, resulting in higher levels of stress and anxiety.
Poor sleep can impact your performance at work, as we are often less productive and focused when dealing with fatigue on a daily basis.
As a result, if you find that you are constantly going without the kind of deep sleep you need, it’s time to make a change.
Top Tips For Getting More Sleep
Thankfully, there are various ways in which you can try to get more sleep each night – without having to rely on methods such as counting sheep.
One top tip for getting more sleep… Stop using your phone before bed.
One of the easiest ways to drift off quickly is to ensure that you ditch your phone before bed.
This gives you time to relax and decompress while ensuring that blue light emitted from your screen does not impact your body’s ability to drift off.
Identify what is stopping you from sleeping.
From outside noise to anxiety, there are many different things that interfere with your sleep.
Identifying these issues gives you the best chance to rectify them.
For example, if you struggle to sleep as health complications, such as eczema and dry skin, often seem to flare up at night, you could look into finding ways to treat itchy skin at night.
A third top tip for getting more sleep… Take care of your mental health.
Taking care of your mental health will also work wonders when it comes to getting enough sleep.
This is because it ensures we are not lying in bed at night overthinking or worrying.
Thankfully, there are various ways in which you can achieve this goal, whether you look into therapy services or simply speak about how you are feeling with a close friend or family member.
Listen to an audiobook.
If you’re trying to stay away from your phone, but find it hard to ease yourself into a deep sleep, you may want to try listening to an audiobook.
This is because “listening to an audiobook allows your eyes and mind to relax while ushering in a good night of sleep.”
This can also be a great way to turn your thoughts into something more relaxing.
Another top tip for getting more sleep… Exercise in the evening.
Making time in your evening schedule to participate in some light exercise is another great way to improve your sleeping habits.
There are many reasons why this technique works. For example, exercise increases your body’s temperature, which leaves you feeling more alert.
However, “after about 30 to 90 minutes, the core body temperature starts to fall. The decline helps to facilitate sleepiness.”
Avoid caffeine in the late afternoon/evening.
Whether you prefer tea or coffee, it can be hard to imagine making it through your morning routine without a cup (or two).
However, as caffeine is a stimulant, drinking these beverages in the afternoon and evening could interrupt your sleeping habits, meaning you spend much more time awake than you’d like to.
A further top tip for getting more sleep… Develop a consistent sleeping routine.
Developing a consistent sleeping routine is another great way to change your sleeping habits for the better.
For example, if you were to always get in bed at 10 pm, your body would begin to naturally tire at this time each evening, which means you’ll find it easier to fall asleep.
On a similar note, you should also try to get up at the same time each morning.
Invest in your comfort.
Ensuring you are as comfortable as possible when getting into bed could also help you to fall asleep easier.
For example, some people prefer hard, firm mattresses whereas others prefer ones they can sink into.
On a similar thread, some people prefer heavy blankets that leave them feeling warm and cozy, while others prefer to stay cool at night.
Figuring out what you need to be comfy will help ensure that you get the sleep you deserve.
Another top tip for getting more sleep… Stop napping in the daytime.
Napping, especially after a sleepless night, is an easy habit to fall into.
After all, it seems like the perfect solution to combat fatigue and carry on with your day.
However, this habit will likely begin to impact your ability to fall asleep each night, as you don’t feel as tired when the evening rolls around.
As a result, you get trapped in a dangerous napping cycle that leaves you feeling more tired than ever – while also interfering with your nighttime routine.
Take a hot bath or shower.
Taking a hot bath or shower before bed can also help you to fall asleep quicker.
This has a similar impact to exercising as it also increases your body’s core temperature, which “helps signal to the body that it’s time for bed.”
It can also be an incredibly relaxing part of your routine, meaning it’s a great time to clear your mind and dispel any worries that may otherwise keep you up at night.
Final thoughts on top tips for getting more sleep…
In short, there are many steps you can take in order to ensure you get enough sleep each night.
Furthermore, introducing these changes now means that by the time the new year rolls around, you’ll have the perfect sleep routine when the new year rolls around.
As a result, you’re on the path to feeling more relaxed and rested each and every day.
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