We’ve all had our rough patches with regards to sleep—those days where we went to bed too late
or got up far too early.
But skipping out on sleep too much can impact what happens in our day to day routines.
Since sleep has a direct effect on our bodies, getting a better night’s rest is becoming a top priority.
Quite a few men and women report not feeling well-rested and many Americans suffer from some
type of sleep disorder.
Unfortunately lack of sleep affects almost half of all Americans.
And we’re not following habits that will help us sleep more either—we don’t like our mattresses
or we’re focusing on our screens too much at bedtime, to name just a few.
Of course, sleeping in on non-work days may help, and many of us are doing just that.
Even so, it’s not enough for the 70 million people who suffer from a sleep disorder.
And while many people think they can train themselves to need less sleep, science doesn’t
support that notion.
It’s hard to say what’s causing the apparent rise in sleep-related disorders, but what seems
certain is that now more than ever people are looking for ways to help them get a better sleep.
Here are five simple suggestions that are known to help improve sleep.
If these don’t help, consult your physician for further advice.
5 Tips For Getting A Better Sleep
1)Earplugs
One of the simplest reasons that we suffer from trouble sleeping is that we’re
light sleepers.
Not everyone falls into a sleep deep enough to cut out noise from the environment.
For many, even a faint background noise is all it takes to bring us out of sleep.
If you suffer from this problem, one of the easiest solutions is to try out earplugs.
They’re cheap, and can cut out the majority of noises – even quite loud sounds can be
eliminated by using a pair.
Just stick them in your ears when you go to bed and enjoy a more peaceful night’s sleep
than you’ve had in a while.
2) Regular Sleep Pattern
One of the easiest ways to improve the quality of your sleep is to ensure you have a regular
sleep pattern.
This allows your body to find a sleep rhythm that helps reduce the chance of having your
sleep cycles interrupted.
So make sure that you go to bed the same time every day, and wake up at the same time each
day too.
Try to stick as closely as possible to this, but don’t stress over it if you don’t quite manage to
keep to the schedule all the time – stressing out will only make your sleep worse.
3) The Right Environment
Try to create the right environment in which to sleep.
Ideally, that means you should sleep in a place with as few distractions as possible.
Make the bedroom about sleep and nothing else.
Don’t lie in bed talking a lot before sleeping, don’t watch TV while in bed or even keep a TV
in the room, don’t keep a computer in the bedroom etc.
Having these things in your room creates an environment with greater stimulation – this is
a sure-fire way to disturb your sleep.
4) Prepare For Sleep
Another important thing to remember is that sleep should be prepared for.
Don’t wait until you’re ready to drop before you stop all activities and rest your head.
Ideally, you should have at least an hour before going to sleep in which to wind down.
So for the last hour or so before going to sleep, reduce your level of stimulation by switching
off the computer and TV, stopping physical activity and generally trying to relax.
This helps prepare your mind for sleep, ensuring a more peaceful night’s rest.
5) Eat Early
Try to avoid eating any food too soon before sleeping.
Eating stimulates the body by activating the digestive system.
This can further disrupt your sleep.
“Getting a good night’s sleep can
be refreshing and rejuvenating.
For millions, though, a good night’s
sleep seems just out of reach.”
6) Eliminate Caffeine
The morning cup of coffee seems to be a staple beverage for many people.
However, caffeine is not just in coffee.
Caffeine can be hiding in the cola you drink, the tea, and even some of the foods you eat.
While eliminating caffeine out of your diet 100% may not be possible, try to limit your
consumption of caffeine to the mornings only.
Prevention Magazine tells us that ingesting caffeine, even 6 hours before bedtime, can disrupt sleep.
7) Exercise
Not only does exercise help you maintain a healthy body weight and better mental outlook but a
Sleep Foundation study found that those who exercised were less sleepy during the day and slept
better at night.
While a new exercise routine may leave you a little tired at first, regular exercise will give you more
energy and help you fall asleep at bedtime.
This may have to do with the chemicals released by the body when you exercise.
The neurotransmitters released by the brain during exercise have all sorts of beneficial properties
and improved sleep is one of them.
8) Meditate
Meditation has a restorative effect on the brain.
There are all sorts of benefits that meditation can have for a person.
Many of the benefits of meditation include reduced stress and a better ability to cope with difficult
issues in one’s life.
Meditation is also great for insomnia.
A Harvard study found that mindful meditation helped combat insomnia.
It invokes a relaxation response in those who participate helping them relax enough to fall asleep quickly
and stay asleep through the night.
If you are not familiar with how to meditate there are many guided meditation audio programs that you
can buy or check out from your library.
The Unnerving Side Effects of Sleep Deprivation
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Are you one of the many sleep-deprived people?
If so, the infographic below can help.
This handy reference breaks down Americans’ poor sleeping habits, how it’s affecting our
health, and what we can do to improve our quality of sleep.
Let’s hope some of these tips will help you get the sleep you need.
Are you getting enough sleep or do you suffer from poor sleeping habits?
What are your favorite tips for sleeping well?
Share your thoughts and comments with us.
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