According to National Sleep Foundation, almost 62% of American adults have difficulty sleeping at least a few nights every week. If you’re one of the millions of Americans who suffer from occasional or chronic insomnia, you know how frustrating and exhausting it can be.
Diwakar Balachandran, M.D., is quick to point out the dangers of sleep deprivation. A medical director at the MD Anderson Sleep Center, he says that sleep deprivation eventually affects the health and quality of your life. Among the many problems it can cause are moodiness, memory troubles, and difficulty thinking and focusing. Weight gain, weakened immune system, and high blood pressure are a few other problems that you may face if you have chronic sleep loss.
He also said that researchers are trying to find out more about the connection between cancer and sleep.
It’s no secret that getting a good night’s sleep is important for overall health and well-being. But how can you tell if you’re getting enough sleep? According to Dr. Balachandran, you should pay attention to how you feel during the day. The National Sleep Foundation recommends adults sleep at least seven to eight hours at night. However, many people find it difficult to get this much sleep on a regular basis.
Changing your lifestyle may help you sleep comfortably at night.
Dr. Balachandran recommends a few ways to sleep better:
- Try to stick to a consistent sleep schedule. Set an alarm to wake up in the morning and go to bed at a fixed time at night.
- Establishing regular bedtime rituals can be an effective way to promote healthy sleep habits. This could include activities such as taking a warm bath, reading, or listening to calming music.
- Most people know that exercise is important for maintaining physical health, but few realize that it can also have a profound impact on mental well-being. It is important to exercise at least two hours before bedtime, as the endorphin rush can make it difficult to fall asleep.
- Did you know that what you eat can also affect your sleep? Instead of eating a heavy meal, try a small snack. The best snacks for sleep are ones that contain both carbohydrates and protein.
- In order to sleep better, it is important to cut back on caffeine and avoid. Caffeine is a stimulant that can keep you awake and interfere with sleep. Nicotine is another stimulant that can disrupt your sleep patterns. The best way to sleep better is to avoid caffeine and nicotine altogether. If you can’t give them up completely, try to limit your intake to earlier in the day so that it doesn’t interfere with your sleep.
- Many people claim that drinking alcohol helps them sleep better. However, alcohol actually disrupts the sleep cycle and can prevent you from getting a good night’s sleep. Alcohol may help you fall asleep more quickly, but it decreases the overall quality of sleep. It also prevents you from going into deep REM sleep, which is when the brain regenerates and repairs itself. As a result, you may wake up feeling groggy and unrested.
- Limit naps during the day to sleep better. It is best to keep naps short – no more than 30 minutes – and avoid taking them late in the day.
- Invest in a good mattress, Beautyrest customers discuss the benefits of their mattresses here.
- Many people use their bedrooms for activities other than sleep, such as watching TV, working on the computer, or even eating. This can lead to difficulty falling asleep and poorer sleep quality. If you want to sleep better, it’s important to use your bedroom only for sleep.