Everyone experiences occasional restless nights, but if you are struggling trying to find a solid night’s rest, a few changes might help you sleep better. Studies have shown that being deprived of as little as one and a half hours of sleep during the night can make you 30% drowsier during the day. Not only is it miserable struggling to stay awake during the day, but it also decreases your ability to think clearly and act quickly, increasing the risk of auto accidents.
How Much Sleep Do You Need?
While we have all heard that people need eight hours of sleep per night, this doesn’t always hold true. Children often need more and aging adults may need less. At a minimum, the medical community suggests that adults need 7 hours of sleep to prevent negative side effects. Studies have identified a host of harmful health issues resulting from consistently getting less than 6 hours of sleep per night, though getting more than 9-10 hours can also have negative effects as well. Thus, the ideal range is 7 to 9 hours per night. To see where you fall, you may need to do some experimentation and see what range leaves you feeling most well-rested. If you are still tired in the morning or have issues staying asleep, it may be helpful to hit the hay earlier to allow your body enough time to get sufficient rest.
Finding your own ideal balance as well as understanding your body’s natural circadian rhythm will help you obtain the best night’s sleep. Some people are naturally night owls that function best when they sleep late and wake late, while other naturally operate best when sleeping early and waking early. While ideally we could all find jobs that match our natural schedules, this often isn’t possible. Night owls may need to pay extra attention to their pre-bed habits so they can fall asleep easier, while early birds may need to pay more attention to their sleep environment so they can stay asleep.
10 Ways to Sleep Better
Given our different internal systems and external influences like stress or noise, many people find it hard to fall asleep, or wake during the night and have difficulty falling back asleep. Learning more about methods to combat these problems may be helpful. By practicing one or all of the following ten ways to sleep better, you may discover a routine or new habits that work for you. Experts refer to this practice as “sleep hygiene”, the creation of habits, environment and practices you are able to control to enhance your sleep. However, if you suspect your sleep problems may have medical roots, such as sleep apnea, it’s advisable to see a doctor, as correcting the issue may involve more than proper sleep hygiene.
1) Knock Yourself Out
Remember when your parents used to send you off to play in the afternoon so you’d wear yourself out? Well, the same can be helpful for adults. While this sounds easy enough, people often have fallen into a routine of going to bed at a set time, then lying awake tossing and turning trying to sleep. This often leads to tired mornings, nodding off mid-day, then lying awake again the following night. If this habitual problem is plaguing you, try eliminating daytime naps first. During the day, engage in consistent light exercise, especially if you have a sedentary office job. One study from Northwestern University covered by Huffington Post showed participants that exercised 3-4 times a week slept 1.25 hours more than non-exercisers after 16 weeks. In the evening, rather than lying in bed letting thoughts roll through your mind, get up and try reading a book for a few minutes in another room until you feel tired. Getting out of bed and waiting until you are actually tired to go to bed can help reduce restlessness and make falling asleep less anxiety-inducing.
2) Don’t Multitask in Bed
Use your bed only for sleeping and sex. Watching television, snacking, planning the next workday, and working on the computer should all be done elsewhere. Reserving your bed for nighttime activities helps your subconscious associate bedtime with sleep rather than work or entertainment. TV, laptop and cellphone screens also stimulate your mind and make falling asleep more difficult, so it is best to keep them out of the bedroom.
3) Workout Earlier
If you exercise vigorously at night and find it hard to fall asleep, try to workout in the morning or early afternoon, at least 3-4 hours before bedtime. Intense cardio and weightlifting act as a stimulant and may keep you awake if done right before bed. However light activity like yoga or stretching can be good for relieving stress and may be beneficial for your nighttime routine.
4) Take a Warm Bath
Prepare your mind and body for relaxation with a warm bath. Soaking in a tub with calming smells like lavender or chamomile can help your muscles release tension and improve physical comfort. For many people, a nice, quiet bath also provides stress relief and mental relaxation.
5) Have a Small Snack
A small snack containing carbohydrates and tryptophan-rich foods before bed can help you sleep better, especially if you wake up hungry in the night. Low-sugar cereal, crackers or a piece of bread offer filling carbs, with chicken, soybeans, turkey, tuna and spinach offering rich tryptophan sources. A few rice crackers and edamame, half of a turkey or chicken sandwich on whole grain bread, or a small spinach quinoa salad would all be good combinations. Avoid large meals, fatty foods, sugar or other foods that cause you indigestion before bed.
6) Ban Light
Light is a two-fold issue. While adding bright light or sunshine during waking hours helps optimize your circadian rhythm, light at night does the opposite. Use dim lights before bed and use a nightlight rather than the bright overhead lights if you wake up to use the restroom. Melatonin, the hormone that controls sleep and wake cycles, is dependent on periods of light and dark. It is important to avoid bright lights and bright phone/computer screens just before going to bed to increase the production of this natural hormone. Using black-out drapes can also be a good move if you live in a bright city or work evenings.
7) Pay Attention to Caffeine
Caffeine lasts for up to 14 hours in our body after consumption. If you are having difficulty falling asleep or staying asleep, this is one of the first items that doctors suggest cutting out. Keep in mind that not only coffee, but also many teas, packaged beverages and chocolate also are sources of caffeine. Stay conscious of how much caffeine you are consuming and try switching to decaf after lunch.
8) Reduce Nicotine
Nicotine acts as a stimulant and can make it hard to sleep if you smoke right before bed. Doctors recommend people quit smoking for a variety of reasons, but one is better sleep . If you aren’t ready to quit, try having your last smoke a couple hours before bed to give your nervous system time to settle down.
9) Skip the Nightcap
Alcohol may appear to make you drowsy and many people claim a nightcap helps them fall asleep. However as the alcohol is metabolized by your body, the quality of sleep declines. People often wake up sooner and feeling more tired than they would without it. There is also a good chance you will wake up to use the restroom, and it can be harder to fall back asleep afterwards.
10) Check Your Mattress & Pillows
If none of the sleep hygiene tips seem to help and there’s no medical issues, it may be time to take a closer look at your mattress. If your bed is over 5-7 years old, it could be a cause of sleep troubles, as many people report issues like sagging, impressions or broken springs after several years. In addition to visible signs of wear, tossing and turning throughout the night trying to find a comfortable position or waking up stiff and sore due to a lack of support are signs that it may be time to replace your current bed. Check out our guide to choosing the best mattress for an overview mattress types and shopping tips.
Share Your Sleep Better Tips
Practicing basic sleep hygiene can help you identify and remove the obstacles preventing you from getting quality sleep. While every body functions differently, these 10 tips represent the most common non-medical sleep interrupters that may be in your way. For our readers, what is your best sleep tip or something you’ve changed about your routine that has helped you sleep better?
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