According to well-established scientific studies each adult should get between 7 to 9 hours of sleep per night for ideal health and well-being. Any less than 7 is deemed to be sleep deprivation, which can result in both mental and physical issues.
There are several causes of insomnia or sleep deprivation, which include sleep disorders, medical conditions, travel, and lifestyle changes. The important trick is to recognize that you’re experiencing sleep deprivation, allowing you to act accordingly and thus avoid effects like weight gain, pain, diabetes, worsened immune system, mental health disorders, and susceptibility to accidents. All of these effects can result in reduced life quality and increased risk of premature death.
Fortunately, there are a few things you can do to improve the quality and quantity of your sleep, bringing back your body’s optimal performance.
Self-Inducing Habits Before Bedtime
If you are struggling with sleep, chances are you’re wondering what to do in order to promote better sleep. Below are some of the habits that you can exercise from today to encourage better sleep:
-Make the bedroom your sleep sanctuary. First and foremost, you should make the bedroom for sleeping and resting only. If you use it as an office and a place where you use electronics like computers, TV, etc., you will only make it harder for you to fall asleep. Use the best mattress finder to invest in your mattress. In addition, ensure you keep the temperature cool, dim the light and close the curtains.
-Exercise five hours or earlier before going to sleep. This will help your body and mind wind down before bedtime. Exercise close to bedtime will only increase aerobic activity, making it hard to relax and sleep.
-Create a bedtime routine. It is advisable to have a bedtime ritual that puts you in the mood for sleep. Examples of a good bedtime routine include taking a warm bath, listening to soft music, reading or meditation. You’ll want to stick to this schedule and also ensure you sleep and wake up and the same time every day, including weekends. This will ensure your body is tuned to a sleep-and-wake cycle that doesn’t leave you sleep-deprived.
Do not eat heavy meals. Consuming heavy meals will only stress your stomach, making it hard to settle and sleep. Also, avoid stimulants like caffeine and alcoholic drinks and if you know someone struggling with alcohol addiction there is treatment which is called the medication assisted treatment for Alcohol Use that provides a holistic approach in treating your addiction. If you feel hungry close to bedtime, take a light snack and milk.
With these tips, you should be able to experience better sleep. However, not all the above tips work for everyone and in such a case, you should consult your doctor.