Improving Sleep Hygiene
Sleep is one of the most important things for your well-being. However, most people struggle to get sufficient rest every night. They usually have problems falling asleep, as they toss and turn for hours without any luck. Other people fall asleep naturally, but they have issues maintaining sleep, and they wake up frequently throughout the night.
Luckily, there are some proven ways to get a good night’s sleep. So, read on to discover some evidence-based tips on improving your sleep hygiene.
Why Is Sleep so Important?
When you go to sleep, your body and brain don’t shut off. Instead, they are in a dormant state that serves a vital function of repairing your body. That’s why you need 7-9 hours of sleep each night to allow your brain and body to restore balance.
Sleep deprivation leads to many health problems like:
● Mood swings
● Fatigue
● Memory problems
● Inability to focus
● High blood pressure
● Higher risk of heart disease
● Weight gain
● Low sex drive
● Increased risk of diabetes
● Weakened immune system
● Anxiety
● Depression
The most common signs of sleep deprivation include chronic fatigue, excessive sleepiness, frequent yawning, and irritability.
So, what can you do to get better sleep?
5 Tips for Better Sleep
According to the CDC, 1 in 3 Americans doesn’t get enough sleep regularly. That’s why better sleep education is vital.
Keep in mind that better sleep doesn’t just happen overnight (pun intended). You need to make several adjustments and develop healthy habits to achieve quality sleep in the long run.
Here is what you can do.
1. Stick to a Regular Sleeping Schedule
We know that life is hectic, but you should try to go to bed and wake up at the same time every day. Remember, we are wired in a way that supports rhythmic behavior, and a regular sleeping schedule allows your brain to easily differentiate between rest and awake states, making falling and staying asleep easier.
The trick is to set your alarm clock at the same time each morning, even on weekends. You should also try to go to bed at approximately the same time every night, but an occasional exception is okay.
2. Limit or Avoid Naps
Naps are an excellent way to regain focus and restore alertness for the rest of the day. However, they can also interfere with your regular sleep cycle and throw you off balance.
That’s why most sleep experts warn not to nap too close to bedtime, as it will make it harder to fall asleep and it may cause disturbances during the night.