Do you know sleep is essential for good health? Without it, you may feel groggy, cranky and irritable all day long. Fortunately, there are some easy steps you can take to ensure that you get enough rest each night.
Establish a Regular Bedtime and Wake-Up Time
Making consistent bedtime and wake-up times every night can be beneficial for your sleep, as it gives you the chance to establish an evening routine that helps you relax before going to sleep. Try not to eat or exercise two or three hours prior to going to bed; additionally, limit exposure to bright light at night which may disrupt natural sleep-wake cycles.
Maintain a Healthy Body Temperature
It is ideal to set your bedroom’s temperature so it is comfortable for you, and avoid using electronics (including televisions) before going to sleep. Furthermore, limit alcoholic beverages or caffeine within six hours before bed to make sure your body is ready for rest.
Establish Boundaries in Your Work and Social Life
A healthy lifestyle can help you get the sleep you need, but it’s easy for work or other commitments to interfere with your sleep schedule. That is why it’s essential to set boundaries with friends and family so that you can maintain dedicated sleep times.
Know Your Sleep Cycle
Many people are unaware that there are two distinct types of sleep: rapid eye movement (REM) and non-REM. The latter occurs when you feel drowsy and dreamy, while the former occurs when you’re fully conscious.
On average, adults need seven to eight hours of sleep each night; however, this number can vary based on your age, weight, medical conditions and other factors.
Not getting enough sleep can have a detrimental effect on your mood and other functions, such as the ability to think clearly and remember things. It may even increase the risk of heart attack and stroke – serious conditions with potentially life-threatening outcomes.
Avoid Medications
Utilizing over-the-counter or prescription medications for insomnia can interfere with your natural sleep pattern and cause negative side effects. If you must use medications, be sure to adhere to their instructions and don’t exceed recommended dosage.
Reduce Stress and Tension
Excess stress can lead to poor sleep quality, so it’s essential that you reduce it before going to bed. Try practicing relaxation techniques such as meditation, breathing exercises or guided imagery to calm your mind and prepare your body for rest.
Keep Your Body Physically Active
Being physically active helps you maintain a healthy body and mind, which in turn will allow for better sleep at night. Exercise is especially beneficial for those who have trouble sleeping, such as those suffering from sleep apnea.
Try some of these tips on your own. However, if despite trying these measures you still experience difficulty sleeping, then it’s time to speak with a healthcare provider. They may suggest medications to help you fall asleep quickly and stay asleep through the night. If you’re feeling fatigued all the time or like you never get any real rest, it may be time to see your doctor or contact The Air Station for a sleep study and sleep apnea treatment with an advanced CPAP device such as ResMed Airsense 10.
