We have all had our fair share of sleepless nights. Modern technology hasn’t made it any better, with digital devices, especially televisions, computers, and smartphones producing blue light, impacting our ability to sleep well. Today’s fast-paced world has also contributed to increased stress levels and is often considered a factor in the never-ending sleep disorders. According to research, one in every four Americans has acute insomnia every year, with at least a fifth of the adult population suffering from sleep apnea. In other words, more than 70 million Americans have had a sleep-related condition – this is more than the entire population of the United Kingdom
Researchers believe cases of sleep-related disorders are underreported or go undiagnosed. This is partly because most people do not value sleeping and would rather spend much of their time engaged in other activities. You however do not have to continue suffering from sleeplessness; there are plenty of management options available. Here are a few tips for enjoying a good night’s sleep.
1. Exercise Regularly
Regular exercise is one of the pillars of a good night’s sleep. Although you might not know this, exercising enables the body to reduce hormones responsible for calming your muscles and brain cells, making it easier to sleep well at night. According to sleep experts, as little as a 30-minute workout plan is enough to boost your sleep quality. Weight lifting, yoga, biking, jogging, and even walking are enough – you could also join the gym, if possible, for even better results.
2. Limit Your Caffeine/Alcohol Intake
Approximately 64% of the American population start their day with a cup of coffee or tea. According to research, the average American drinks about 2.7 cups of coffee every day. While regular coffee can help kickstart your day, it could also be why you can’t sleep well at night. The same applies to the regular bottle of beer or any other type of alcohol. Alcohol, for instance, disrupts the body’s natural circadian rhythm and blocks REM sleep. This is one of the reasons most people wake up with a nasty headache after a night of drinking. That said, it would be advisable to limit your alcohol intake and avoid coffee for some time.
3. Create A Consistent Routine
Although you might know this already, the key to a good night’s sleep is to keep regular patterns and routines. Maintaining the same routine every day (including weekends and holidays) can go a long way in improving your sleep quality. One of the best ways to do this is to make a habit of going to bed and waking up at the same time every day. Although it might seem pointless in the first few days, it will be a matter of time before your body falls in synch, allowing you to start dozing even before hitting the blankets. Make sure that you find the best available mattresses for a comfortable place to sleep.
4. Use Your Bedroom For Sleep And Sex Only- Nothing Else
The past few events have seen many people turn their homes, and even bedrooms, into work areas. Turning your bedroom into your ‘mini’ office might not be a good idea, and with a good reason. Your mind will start seeing the bedroom as a ‘stress and work’ zone, forcing it to switch to overdrive whenever you walk in. In addition to this, using digital devices in the bedroom or a few hours before bedtime will only make falling asleep harder. It would thus be advisable to dedicate your bedroom for sleep and intimacy alone. Anything else, including watching TV, should be done elsewhere.
5. Learn To Manage Stress
While it is good to accept stress as a part of life today, you need to learn to keep it in check. Left unchecked, stress is derailing and can also take a toll on your life and sleep. Lack of sleep can also affect other bodily processes, including memory, blood pressure, weight regulation, and mood. Although it might seem hard at first, learning to manage stress can help boost your sleep patterns. Listening to relaxing music, taking a warm shower, being mindful, meditating, or even running a white noise machine, can help. Consider seeking professional help if unable to manage stress.
6. Seek Professional Medical Advice
While it might be possible to combat stress through meditation and other wellness practices, there are times when all you need is medical help. A medical doctor or sleep expert should be able to diagnose the problem and recommend the best treatment method for your condition.