Get the sleep you need
According to the Trusted Source Trusted Source Centers for Disease Control and Prevention (CDC) Centre, more than a third of US adults regularly sleep less than six hours a night, according to Centers for Disease Control and Prevention(CDC). This is bad news because the benefits of sleep go from improving heart health, reducing stress, improving memory and losing weight.
Stop loading on caffeine or sneezing in your naps and use our top tips to help you get the shut-eye for your wellbeing.
Establish a routine of sleep
It may seem enticing, but it only disturbs your biological clock and creates more sleep problems when you sleep until noon on Saturday. Going to bed and night at the same time even on weekends, holidays and other days off helps you set your internal sleep/wake clock to minimize tossing and sleep changes.
Researchers at the Department of Neurobiology and Physiology at Northwestern University have confirmed that previously sedentary adults who had aerobics 4 days a week improved sleep quality from bad to good. These former couch potatoes also reported less depressive symptoms, greater vitality and less daytime sleep. Make sure you finish your workout a few hours before bedtime so that you don’t get too exhausted to sleep well.
Change your diet
Cut out in the middle of the afternoon food and drinks containing caffeine, such as coffee, tea, soft drinks and chocolate. Have dinner and finish it a few hours before bedtime. Skip spicy or heavy food, so that your heartburn or your digestion can keep you awake.
A credible source study found that smokers are 4 times more likely than non-smokers to not feel as well off after a full night’s sleep. Scientists at the University of Medicine, Johns Hopkins attribute this to the nicotine stimulating effect and its removal at night. Tobacco also exacerbates sleep apnea and other asthma conditions that can make restful sleep difficult.
Tell no to a nightcap
Alcohol disturbs your sleep pattern and brain waves that help you feel calm in the morning. A martini can help you doze off at first, but once you take it off, according to Mayo Clinic, you will likely wake up and have difficulty getting back to sleep.
Just an hour before bedtime, become a Luddite
A National Sleep Foundation (NSF) survey found that in the last hour before going to bed almost every participant had used devices of any kind like television, computer, video game or cell phone. This is a bad idea. This is a bad idea. Light from these tools stimulates the brain, making winding harder. Put your devices away one hour before bedtime to sleep faster and to sleep better.
Hog the bed
Research by Dr John Shepard of Mayo Clinic revealed that 53 percent of pet owners who sleep with their pets have sleep problems every night. And over 80% of adults who sleep with children have difficulty sleeping for the night. Dogs and children can be some of the best sleeping hogs and some of the worst. Everybody deserves a place to sleep, so keep dogs and children out of bed.
Maintain it temperate, not tropical
Eighty degrees may be great at the beach, but at night it’s lazy in the bedroom. A mild space is more comfortable than a tropical room to sleep. The NSF recommends a temperature of about 65 degrees Fahrenheit. If the thermostat, the bed covers and your sleeping robes balance, they will lower your body’s core temperature and help you to sleep faster and deeper.
Check it out
Light signals your brain that it is time to wake up, so make your bed as dark for sleep as possible. Even a small amount of ambient light can disrupt the production of melatonin (a hormone which controls sleep cycles) and sleep overall from your cell phone or computer.
Use your bed only to sleep
Your bed should be connected to sleep, not work, eat or watch television. When you wake up in the evening, turn on your laptop or TV and do something soothing, like meditating and reading.
Sleep is a lovely thing. When you feel that you don’t get enough sleep or that you don’t have a good sleep, these easy changes will make for a restful night.