With busy schedules and long days that require a solid level of brainpower, a
good night’s sleep is essential to keep us running at our best. But according to the CDC and the
National Health Interview Survey, up to 30% of adults are routinely getting too few hours of sleep. This can cause a wide range of health problems and social issues, including chronic diseases, a lower quality of life, irritability, and reduced productivity. So how do we fix this epidemic and catch those important hours of snooze time? Here are six tips for getting a better night’s sleep.
Get Adequate Exercise
In order to get enough downtime, it’s important to also get enough uptime too. Adequate exercise is an important part of preparing your body for a restful night. If you find yourself missing visits from Mr. Sandman, try ramping up your exercise regimen. Pick up that gym membership, go for a jog, or practice yoga to add some peaceful fitness to your routine as well.
Track Your Sleep
Sleep schedules help your body self-regulate better, and offer you the opportunity to establish a daily routine. A sleep schedule helps your body predict when to begin slowing down and preparing for sleep, and also sleep soundly for a predictable amount of time.
Sleep tracking apps can also tell you when and how often you were restless during the night, and even wake you gently at the best time in your sleep cycle. Some apps can even record you if you talk or snore in your sleep, and notify you of disorders such as sleep apnea.
Get a Good Mattress
Your mattress and
pillows are critical additions to your arsenal of tools that can help you get a good night’s sleep. For starters, make sure that your mattress
supports your sleeping style, and add mattress pads or opt for a new mattress if you find it hard to get comfortable. Body pillows can help you separate your knees and take pressure off your spine. If you’re a side sleeper, placing a pillow under your head can help you neutralize spinal stress and sleep more soundly without those disturbing aches and pains.
Eat Right
Your nutrition also plays an important part in the regulation of your sleep cycle, and eating the right foods at the right times can make a big difference in the quality of your slumber. If you have trouble getting to sleep, make sure to avoid caffeine, heavy meals, alcohol, and cigarettes right before bedtime. Try to schedule your meals so that you have a good two to three hours in between your last meal and the time in which your head hits the pillow. If you’re still hungry after dinner, try a light snack approximately 45 minutes before bedtime.
Manage Your Stress
Stress is a large cause of sleeplessness for many Americans. If you find your mind running the moment your head hits the pillow, it might be time to practice some de-stressing tools, such as meditation or positive visualization. Try to wind down before bed with a good book, some reflective writing, or a hot bath. Or try a meditative approach with an app such as
Relax & Sleep Well, by hypnotherapist Glenn Harrold.
Arrange Your Ambiance
Noises and bright lights from traffic, housemates, children, technology, and pets can all interrupt your sleep. When you’re looking for the best atmosphere in which to doze off, consider putting on a sleeping mask and taking advantage of some white noise. Many
new Smartphone apps on the market can offer a wide number of gentle noises to help you fall into slumber, uninterrupted.
