Sleep disorders are becoming increasingly common with between 50 and 70 million Americans suffering every year. This is partly due to the adoption of faster-paced lifestyles as high stress and poor health is a major contributor to sleep disorders.
While the occasional poor night of sleep is normal, regularly disrupted sleep has serious health impacts and may indicate a sleep disorder. Unfortunately, many people remain untreated, and this greatly impacts their quality of life as well as public safety, as sleep deprivation can increase the risk of accidents.
Sleep deprivation is associated with many health problems including high blood pressure, increased risk of heart attack, diabetes, stroke, metabolic changes, low libido, loss of balance, poor memory, weight gain, weak immune system, and poor cognitive function. With so many ailments to consider, it’s vital to consistently get proper sleep!
“Sleep hygiene” is used to describe practices and habits that help you get deep rest and have daytime alertness. There are healthy habits you can adopt to prevent and improve sleep disorders, but if you have a sleep disorder diagnosis or suspect you may have one, ensure that you talk to your doctor first. Sleep disorders are serious and can even be deadly, and it’s important to receive proper medical attention before trying home remedies. Obstructive sleep apnea, narcolepsy, restless leg syndrome, and insomnia are some of the most commonly diagnosed sleep disorders.
Here are 5 Ways that May Help You Get a Restful Sleep:
1. Monitor Caffeine Intake
While it can be easy to rely on caffeinated beverages like coffee, tea, and energy drinks if you are not getting restful sleep, it makes it harder to fall asleep the following night. Limit your cup of joe to one a day, and try not to drink it past noon to ensure that it is not interfering with your sleep.
While you should not overdo it, caffeine has certain benefits as moderate doses can be helpful for boosting metabolism. Maintaining a healthy weight is very important since obesity is linked to sleep disorders, particularly obstructive sleep apnea. Moderate morning caffeine use can help with weight management along with other supplements such as Cardarine Canada, regular exercise, a nutritious diet, and yes, consistent sleep.
2. Develop a Nighttime Routine
Developing a nightly ritual to wind down before bed is very beneficial for falling asleep. Ensure that one to two hours before you aim to sleep you avoid looking at any electronic screens, as this stimulates your nervous system and disrupts your ability to fall asleep.You can create a routine with calming, sensory-related tasks to prepare your body and mind for sleep. Having a hot bath, skincare routine, lighting a candle, reading a book, deep stretching, or meditation are all relaxing activities that calm your nervous system.
It’s also a good idea to hit the sack at the same time every night and wake up at the same time each morning. If you discipline yourself to wake up at consistent times, you will find that you become sleepy earlier.
3. Avoid Daytime Napping
There are few things more enjoyable as a daytime snooze but naps can impact your ability to fall asleep at night. If you must nap, do it early in the day and set an alarm clock for twenty minutes. If you can, avoid them altogether. If you struggle with sleep deprivation it can be very tempting, but it’s better to allow yourself to become very tired so you can fall asleep at an appropriate time that evening. In the long term, this will allow you to get back on track with a regular sleep schedule.
4. Exercise Early
Regular exercise is very beneficial for proper sleep, but exercising vigorously too close to bedtime can impact your ability to fall asleep. Exercise stimulates the body to release cortisol, which activates the alerting mechanism in the brain. If you don’t allow your body time to recover before sleep, cortisol can prevent you from getting the rest you need. To avoid this, complete heavy exercise at least three hours before you plan to go to bed. Light activity such as a slow walk around the neighborhood or yin yoga should not raise cortisol levels and can actually help with falling asleep. Moderation is key.
4. Create a Healthy Atmosphere for Sleep
Reserve your bedroom for relaxing activities and ensure that you have complete darkness. Even small lights from computers can significantly brighten up a room and interfere with sleep. Move electronics out of the room and if there’s a lot of natural light, consider investing in blackout curtains. Alternatively, you can use a sleeping mask to create complete darkness. If your home is in a loud neighborhood, earplugs can create a quiet atmosphere. Diffusing essential oils such as lavender, choosing soft bed sheets and pillowcases, and ensuring that the room temperature is on the cooler side can also be helpful to catch some zzz’s.
One of the worst things for your sleep hygiene is having a television in your bedroom. Watching TV in bed keeps your mind active and strains your eyes. As cozy as it might be, save the Netflix for your living room.
Cultivating these habits will lead to improved sleep hygiene and reduced risk of developing or worsening sleep disorders. Being rested will reduce anxiety, fight depression, and make you feel more patient and productive. Developing a regular sleep routine can be challenging, but it’s worth it to enjoy a full and healthy life.
Diksha Rai is a professional content writer. She is very passionate about writing articles related to health, diet, weight loss, yoga and fitness. I have been inspired by the most prolific weight loss authors and have a desire to become fastidious researcher with an excellent talent for divining future situations.