Get The Best Night’s Sleep by Following These Tip
Are you tired (literally!) of not getting enough sleep at night? The CDC reports that 1 in 3 adults do not get enough sleep. Adults need 7-9 hours of sleep each night, yet many of us are not meeting this requirement. In this article we explore why a good night’s sleep is so important, share reasons why you may have trouble sleeping, and provide tips on how to get a good night’s sleep.
Why a good night’s sleep is so important
When you sleep, your body is essentially recharging. Sleep affects your ability to function both mentally and physically. When you do not get a proper seven hours of sleep, you can experience mood shifts, difficulty concentrating, and memory trouble. Getting enough sleep is also important in that sleep helps to maintain a strong immune system and lowers your risk for chronic conditions such as diabetes, high blood pressure, and heart disease.
Reasons why you may have trouble sleeping
Not having a set sleep schedule leads to trouble sleeping. Your body possesses an internal clock (your circadian rhythm) that works to regulate your sleep cycle. When your sleep patterns do not align with your circadian rhythm, you experience trouble sleeping. An example of this is jet lag. Stress is another contributor to difficulty sleeping. Tension from your work or personal life, for example, may keep you up at night. A final culprit of a bad night’s sleep is lifestyle choices. An
example of such a choice is watching television or going on your phone late in the evening. Too much brain stimulation right before bed makes it difficult to sleep. Caffeine intake, alcohol, and eating a heavy dinner are also lifestyle factors to take into account.
Tips that guarantee a good night’s rest
1. Create a set sleep schedule
Try your best to stick to the same bedtime and wake time every single day, including the weekends. Also note that sleeping in too late throws off your circadian rhythm. Make sure you create a realistic sleep schedule so that it is easy to follow. If you are not a morning person, setting a 4:30am wake time every day is not a smart or realistic sleep schedule goal.
2. Unwind and relax before bed
A great way to reduce stress before bed is to create a to-do list or “plan of action” for the following day. Other activities to help you unwind before bed include meditation, taking a bath, and reading a book.
3. Create a “no screens in the bedroom” rule
Avoid looking at screens (TVs, phones, laptops, and tablets) at least one hour before you go to sleep. The blue light emitted from screens messes with your circadian rhythm by causing your brain to believe it is daytime.
4. Do not drink coffee past 3pm
Coffee is designed to distribute caffeine throughout your body and keep you awake. Health and wellness site Healthline explains that “Caffeine can stay elevated in your blood for 6-8 hours. Therefore, drinking large amounts of coffee after 3-4 p.m. is not recommended...”
5. Your bed is only for sleeping
Your brain creates mental associations between your bed and the activities you do in your bed. If you spend hours studying or working from the comfort of your bed, your brain begins to associate your bed with studying and being awake. Pre-bedtime activities such as light reading, however, are acceptable to do in bed.
6. Create a comfortable bed setup
This may seem like an obvious tip, but it is one that many of us do not think about. Make sure you have a comfortable mattress, pillows, and comforter. Remember that the “best mattress” looks different for everyone, because every body is different. Blinds or blackout curtains also make for a comfortable night’s sleep.
7. Avoid long naps
We all know (and hate!) that groggy, lethargic feeling you get after waking up from a 2-hour nap. Power naps that last only 20-30 minutes, however, are healthy. If you do opt for a power nap, take it a minimum of 4.5 hours before your set bedtime. A late afternoon or evening nap throws off your sleep schedule, making it tougher to fall asleep at night.
