Catch Some Zzzz’s
You can live longer thanks to a revolutionary treatment discovered by scientists. Enhances memory and creativity. Your food cravings are reduced, and you stay slim. Cancer and dementia are prevented by it. Colds and flu are warded off by it. You will have a lower risk of heart attacks and strokes, as well as diabetes. It will even make you feel happier, less anxious, and less depressed. Would you be interested? You can reap these benefits from a good night's sleep.
A good night's sleep resets your brain and body, and you can pick it up every 24 hours. Our wellness is undermined by a lack of sleep, which shortens our lives and decreases our quality of life. Simple changes in your behavior, environment, and routine can help you get a better night's sleep tonight.
Improve Sleep Behaviors:
- Physical activity. CDC recommends moderate-intensity exercise five days a week for at least 30 minutes. Mornings and afternoons are best for exercise, but if you exercise in the evening, do it at least three hours before bedtime.
- Food and hydration. During the two hours before bedtime, avoid eating or drinking too much. You might experience digestive discomfort, including acid reflux if you eat or drink too late in the day. Extra bathroom trips can also disturb your sleep and keep you awake.
- Caffeine. It is important to remember that caffeine consumption throughout the day accumulates, meaning that half of what you consumed 8 hours earlier may still be present in your body 8 hours later. When you drink caffeine at noon, you will give the body ample time to metabolize the caffeine so you can get a good night's sleep.
- Alcohol. It may be perceived as a sleep aid, but alcohol acts as a sedative. Despite sleeping, the quality of sleep will be compromised. Sleeping might be difficult if the sedative effect wears off. Alcohol is also a diuretic, which increases the likelihood that your sleep will be disrupted by the need to go to the bathroom during the night. In the two hours leading up to bedtime, researchers recommend avoiding alcohol consumption.
Improve Sleep Environment:
- Screen time. Devices such as phones, TVs, and computers fall into this category. The light emitted by these types of screens disrupts the body's natural production of melatonin, which makes it harder to fall asleep. Ideally, you should avoid screen time between 30 minutes and an hour before bed. It also eliminates mindless scrolling and helps separate work and sleep.
- Dark and quiet room. Sleep is aided by darkness since it stimulates the production of melatonin. A dark shade or eye mask can effectively darken a room. Try turning off your phone or using earplugs if outside sounds or snoring keep you awake. At night, you should turn your phone to Do Not Disturb or leave it in another room so you don't hear or see notifications.
- Sleep comfortable. The temperature of your room, the clothes you wear, the bedding you use, and the bed you choose can all contribute to a good night's sleep.
Improve Sleep Routines:
- Nap wisely. Taking naps adds to our sleep totals, but too much sleep during the day or too late in the day can interfere with falling asleep at night. Keep naps short, 20-30 minutes, and before 2 p.m.
- Bedtime routine. The routines and habits you set before going to bed can help your brain recognize that it is time to sleep.
- Sleep and wake up time. The most effective way to improve your sleep is to go to bed and wake up at the same time every day. Sleep benefits are greatest between the hours of 10 p.m. to 6 a.m.
If you still have trouble sleeping restfully after trying some of these suggestions, you may want to consult a healthcare provider since you may have a medical reason for it. Several sleep disorders can cause snoring, sleep apnea, restless legs syndrome, and insomnia, among others.
Resources:
Sleep: Want It, Get It, Need It Fact Sheet MF2830 Sleep: Want It, Need It, Get It, Fact Sheet (ksu.edu)
Sleep Foundation https://www.sleepfoundation.org/
