Are you tossing and turning every single night? Do you plan to go to bed at a certain point in time but end up staring at the ceiling counting sheep? Don’t worry, you’re not alone! Studies show that a lot of Americans are not getting enough healthy sleep during the night. The Center for Disease Control and Prevention (CDC) suggests that for adults between the ages of 18 and 60, a minimum of 7 hours of sleep is recommended while for the 61-64 years old category, the hours rise to 7 and 9 hours. For those over 65 years, the CDC suggests between 7 and 8 hours of sleep daily.
If you feel like you are not getting enough hours of sleep, it could be due to a number of factors including work stress, family responsibilities, and even illnesses. However, you might be able to control some of the factors that are keeping you from getting a good night’s sleep. Start with these simple five tips that encourage better sleep.
1. Start with a consistent sleep schedule.
Set a sleep schedule and stick to it. Aim to get seven to eight hours of sleep since this is the recommended amount of sleep that a healthy adult should get. Start with going to bed and getting up at the same time every day, even during the weekend. Being consistent with your sleep schedule will reinforce your body’s sleep and wake cycle.
If you’re struggling to fall asleep, leave the bed and do something that relaxes you like reading a book or listening to sleep music. Get back to bed when you’re feeling tired.
2. Create a relaxing environment.
Aim to keep your bedroom dark, cool, and quiet. If you have light exposure in your room when you are trying to sleep, this might be causing your sleep disruption. Consider stopping using your phone around fifteen minutes before your bedtime and do more calming activities before you go to bed like taking a bath or performing some relaxation meditation.
3. Take note of what you eat and drink before bed.
It is important not to go to bed either hungry or too full. Avoid large meals within a couple of hours of bedtime as discomfort might keep you up tossing and turning. Caffeine, alcohol, and nicotine might also keep you up too. Alcohol, in particular, might make you sleepy at first but can disrupt your sleep later on during the night.
4. Do some form of exercise during the day.
Regular physical activity will promote better sleep. However, you might want to avoid being too active close to bedtime since your endorphins might keep you up at night. Spending time outside every day is helpful to get a better good night’s sleep.
5. Take control of your stress.
Try to resolve your concerns before bedtime because they might keep you up at night. Jotting down your task list for the next day might settle your mind and help you sleep better since you will know exactly what you will be tackling the next day. Stress management might help too. Start with the little things like getting yourself more organised, setting your priorities for the day, and delegating the tasks that you cannot handle on your own. Meditation can also ease anxiety and cause you to sleep better during the day.
Poor sleep can really mess with your health. Luckily, these tips can help you get your beauty sleep once again.
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