Statistics from CDC- Centers for Disease Control and Prevention show that in the United States, a third of the adults sleep for less than six hours; which the optimal sleep duration is. Lack of adequate sleep may result to decreased heart health, increases stress, and weight gain.
Before you rush to the chemist to get sleeping pills, there are natural methods which will help you sleep better. In this article we have listed ten tips which will help you sleep better. In the long run, our tips will help boost your health.
1. Create a sleep routine
While it may be tempting, oversleeping may be a disruptive routine. You might want to sleep till midday, but you will be tampering with your biological clock. Always create a habit of going to bed daily at the same time. That way, you establish a sleep routine, and you will have no problem falling asleep or waking up.
Research done by individuals in Northwestern University Department of Neurobiology and Physiology shows those former sedentary adults who began engaging in aerobic exercise improved their quality of sleep.
These individuals also showed less symptoms of depression, they were less sleepy during the day, and more vital. When exercising, do it some hours before bedtime.
3. Check your diet
For a better sleep, reduce your intake of drinks that contain caffeine. These include tea, coffee, chocolate, and soft drinks. Always, your dinner should be a light meal, which you should eat several hours before sleeping. Avoid eating heavy foods, or foods that are too spicy, since they may lead to indigestion or heartburn.
4. Refrain from smoking and drinking
A study showed that smokers have a four times higher risk for not feeling rested after sleeping compared to nonsmokers. John Hopkins University School of Medicine Attributes researchers found that nicotine had stimulative effects during the night. Moreover, smoking also worsens sleep apnea as well as most breathing disorders for example asthma.
For drinking, alcohol disrupts the normal sleeping patterns. While drinking may induce sleep initially, it wears off after some time. It also tampers with brainwaves which are responsible for giving you a good feel in the morning.
5. Avoid using electronics when it is almost bedtime
National Sleep Foundation conducted a survey, and found almost all of the participants had a tendency to use electronics before bed time. They were accustomed to using a television, playing video games or using their cellphones before bed.
Light that comes from electronic devices usually stimulates the brain. Hence, makes it harder to fall asleep. Therefore, adopt the habit of putting all electronics away an hour to bedtime. It will help you fall asleep faster, and enable you sleep soundly.
6. Do not sleep with your pet
Dr. Shephard from Mayo Clinic did a study. He found out those pet owners who usually sleep with their pets, as high as 53% had disruptions each night. He also found out that 80% of adults who share a bed with their children have problems sleeping well.
7. Regulate the temperature
Always set the temperature at temperate rather than tropical. A temperature of 65 Degree Fahrenheit is recommended by NSF.
8. Your mattress dictated how well you sleep
You should always sleep on something that is soft and comfortable. We recommend you switch to a memory foam mattress since it offers the perfect balance of comfort. Sleeping on a memory foam mattress helps people with medical conditions sleep soundly and comfortably. It supports the spine alignments, and relieves or prevents pain. That way, it promotes better sleep.
9. Take time to sleep
Sleeping is not similar to switching off a switch. You need to prepare psychologically before sleeping. You can begin by the next day’s preparations, and then relax in bed maybe when reading a book with low lights on.
10. Do away with light sources
Light is a very powerful signal which causes your brain to be awake. A simple glow from your phone may reach your retinas in your eyes and cause you to wake up. Ensure your room is dark, and keep electronics away.
Further emphasis on the eighth point; always ensure you buy the right mattress. Below are quick tips for choosing a memory foam mattress;
- Check the foam density
- Focus on the mmHg- it is a measure of comfort
- Inquire about the Indentation Load Deflection
- Always check where it is made from