According to research, 40% of adults do not get the recommended 8 hours of sleep per night. What can you do to improve the quality of your sleep?
Healthy sleep habits will improve your life quality. Regularly getting the recommended amount sleep is associated with improved health. This includes better attention, memory, control of emotions, mental and physical well-being, and overall quality of your life.
Researchers have linked adults who sleep less than seven to eight hours a night with poor health. This includes weight gain, diabetes, high blood-pressure, heart disease and stroke.
We could all use a good night’s rest. It can be difficult to improve your sleep. There are some simple, easy-to-follow tips to help improve your sleep.
8 Tips to Improve Your Sleep:
Turn the tech off
Blue light from screens can wake you up, and night mode won’t help. The brain is stimulated by reading or watching articles and it makes it difficult to fall asleep. Instead, read a familiar novel.
Maintain a regular sleep schedule
It helps regulate your body clock, which could help you to fall asleep and sleep through the night.
Relaxing bedtime rituals can help you fall asleep faster, stay asleep longer and get a good night’s sleep. Relaxing before bedtime and away from bright light can help you separate sleep from activities that may cause anxiety, stress, or excitement. This can make it harder to fall asleep or stay asleep.
Both exercise and sleep are essential to a healthy life style. Exercise can disrupt a good sleep if done too soon before bedtime. Avoid exercising at least three hours before going to bed. Allow your body time to relax and prepare for sleep.
Enhance your sleep environment
Create the sleep environment that you require. Your bedroom should have a temperature between 65-68 degrees. You should also keep your bedroom free of any noises that could disturb you while sleeping. Lastly, you should ensure that your bedroom is free of any light. Check for any noises in your bedroom. Included in this is a partner’s snoring. Consider blackout curtains and eye shades. Also, consider ear plugs or “white noise” machines.
A comfortable mattress is essential for a good night’s sleep
Make sure that your mattress is supportive and comfortable. Your mattress may be older than its expected life span – 8 to 10 years in most cases for good quality mattresses.
Watch your diet before bed
Eating large or spicy meals may cause indigestion, which can interfere with sleep. Avoid eating large meals two to three hours prior to bedtime. If you are still hungry, try a small snack about 45 minutes before going to bed.
Avoid liquids one hour before going to bed
Sleep is just as important as hydration. To avoid waking in the middle night, go to the bathroom before you sleep.
Change doesn’t happen immediately
Following these simple rules will help you to sleep better. If you still have trouble sleeping, do not hesitate to contact your doctor or one of our sleep medicine experts here at Comprehensive Sleep Care Center. This could be an even more serious disorder such as sleep apnea, or chronic insomnia.