If you are older than ten, you probably understand the value of a good night’s sleep.
This time is used by our bodies to restore energy, reset for the next day, and rebuild cells that have been damaged while also growing new ones.
The problem is that so many Americans do not get a healthy amount of sleep.
The pace of life can be pretty intense, especially if you have a full-time job, kids, errands, social gatherings, and other obligations to deal with.
Perhaps you go to bed too late or wake up too early to get the 7-8 hours that doctors recommend.
Maybe your lifestyle habits simply make it difficult for your brain and body to shut down at night.
Whatever the cause of your lack of sleep, it is crucial to get back on track to support both physical and mental health.
Here are a few tips to help you get a good night’s sleep on a consistent basis.
Ditch The Screens Before Bed
Your brain can have a hard time comprehending what happens when your tired eyes look at a screen.
The mind gets fooled into staying alert because it assumes that it is still daytime.
Plus, the strain on your eyes from always looking at a screen does not make it any easier to sleep. Rather than being on your phone or watching TV right before bed, try reading a book instead.
This action slows down the unconscious thoughts of your brain and can make your eyes sleepy, making it easier to fall asleep faster.
Finding The Root Cause Of Your Sleep Issues
Some people go to bed at reasonable hours and still have trouble falling and staying asleep.
There could be other issues happening that are preventing you from getting into your REM cycle properly.
For example, are you eating late-night snacks that make your digestive system keep working hard overnight?
Do you drink too much before bed and have to wake up to go to the bathroom?
Are you struggling with depression and is that causing you to have trouble falling asleep?
Do you not exercise enough to make your body tired at the end of the day?
There could be any number of reasons why you are struggling to sleep, so evaluate the rest of your day to find the root cause so it can be addressed.
Open Up Your Airways
Perhaps you have a medical condition that makes it hard for you to breathe overnight.
Shortness of breath can cause you to wake up frequently or struggle to sleep in the first place.
There are ways to open up your airways and let your body relax more overnight.
It might be time to invest in a humidifier to reduce congestion. More exercise might improve your breathing capabilities in general.
Perhaps a sleep apnea mask is the answer if the problem is severe. However, be careful when choosing a CPAP machine, as some products may have defects that could result in you filing a CPAP lawsuit after an injury or illness develops.
Opening up your airways could be as simple as changing your sleeping position.
Find out what is causing your breathing issues so you can stay relaxed enough to stay asleep all night.
Get Up Quickly
Nothing sounds less appealing than getting out of your cozy bed right when the alarm goes off.
The temptation to get just a few extra minutes of sleep is often too strong.
However, those little bursts of extra sleep are actually doing more harm than good.
They will make you more tired to start your day. If you can will yourself to do so, try getting out of bed quickly right when the first alarm goes off.
This will signal to your body and brain that it is time to start moving, whereas trying to go back to sleep will just confuse them.
Energy plays a big part in how well you sleep. It is a cycle. If you burn up energy, you need more sleep to recover it so that you have energy the next day.
However, if you do not use up much energy, your body is not going to be as tired.
Exercising is one of the most effective ways to improve your sleeping patterns.
You can start small by going on short walks each day, eventually working up to longer workouts that will help you fall asleep fast at the end of the day.
Prioritize Sleep For Mental And Physical Wellness
Getting a good night’s sleep consistently supports both physical health and mental wellness.
If you constantly shortchange your body and mind with just a few hours of sleep each night, you will eventually pay the consequences.
If you want to lead a long and healthy life, then it starts with making sure you are focusing on healthy and consistent sleeping patterns.
Hopefully, the practices mentioned above can give you a head start in sleeping better going forward.