If you’re not getting enough sleep, you’re posing a huge risk to your health. Lack of proper sleep will lead to increase in your appetite. That’s because your body is compensating for the lack of energy by trying to find new fuel for everything you do every day. Eventually, you will gain weight or become obese increasing your risk of getting various health issues.
With very little sleep, you are increasing your risk of contracting Diabetes (Type 2), heart issues, depression, respiratory issues and also other issues associated with abusing drugs or alcohol. You will start paying less attention, have trouble remembering new information and react less to unexpected events. The last few symptoms are dangerous especially if you’re driving a vehicle since it’s equated to driving while intoxicated.
Here’s what you need to do to improve your sleeping habits and get your life back on track.
1. Make sure you’re sleeping in a comfortable place. You should have a quality Sleepy’s mattress, soft bedding and sleep in a room with cool temperature. That way, you can reduce any distractions such as hot temperature or uncomfortable mattress allowing you to relax accordingly.
2. Add some soothing sounds to your room when you’re sleeping. You can use a fan or a sound machine to drown out any distractions in the area for about 15 minutes.
3. Make sure the room is completely dark. If you can’t achieve this, you should invest in a sleep mask. It will also boost the production of melatonin, a useful hormone for inducing sleep and helps you fight and block cancer cells.
4. Try some smells that induce sleep. You can try wearing lavender lotion or add lavender essential oil to your diffuser. Soon enough, you will be sleeping soundly and peacefully.
5. Turn off your devices at least one hour before going to bed. Make sure your lights are dim then try meditating or reading. Your body will naturally try to create melatonin (a hormone produced when you’re trying to sleep). The hormone is useful for regulating your wake and sleep cycles effectively.
6. You can skip taking caffeine or reduce the amount you’re taking every day. Initially, caffeine might not prevent you from falling asleep but it will decrease your chance of getting restful sleep. You should try taking herbal tea or decaf. You can take only one cup very early in the morning for the best results.
7. Take as little alcohol as possible or none at all. When you take alcohol, it will act as a sedative because it actually slows down your brain and motor functions. Eventually, you become relaxed without any worries. However, once alcohol is metabolized it produces acetaldehyde which has stimulant properties in your body. As a result, you will end up waking up in the early hours of the mornings without proper sleep.
8. Avoid nicotine because it has similar properties to caffeine. It is a stimulant and often causes insomnia. Once you fall asleep, your slow-wave sleep sessions decrease thus you lack restorative sleep. You should stop smoking.
9. You should exercise everyday for about 20 to 30 minutes. Try exercising before going to bed. You should try about 30 minutes of cardio every morning and practice some restorative yoga in the evening for the best results.
10. Try clearing your mind. Are you always tossing and turning once you switch off the lights, you should try resetting your mind. For instance, you should try writing a journal before going to bed. On the other hand, you can try a guided meditation app. On the other hand, if you still can’t sleep, try doing something relaxing at least for 30 minutes. You can also read a few books and get your mind relaxed before going to bed.
Sleep is important. Avoid spending too much time on your screens because they will make it harder for you to fall asleep naturally. Try these tips to get your sleep routine back on schedule.