Have you ever taken your sleep for granted?
Throughout our life, whether as a toddler, a school-going kid, or a working professional, our elders made us understand the importance of having a good night's sleep. We have learned that people getting less than 6 to 7 hours of sleep have a greater probability of developing diseases. Although life is uncertain, still, we can control a few things to avoid facing dreadful circumstances in the future.
As we grow up, we realize the significance of our physical health and mental wellbeing, and our sleep is just as crucial as working out every day or having a balanced diet. According to a survey, one out of three Americans does not get enough sleep daily. The National Center for Biotechnology Information's statistics shows that about 40% of the people aged 40 to 59 get less sleep than the recommended amount. Around 20% of teenagers sleep for less than 5 hours.
Sleep empowers us; it helps us stay alert, refreshed, and energized. It keeps our mind and heart in sync and facilitates thinking and processing information.
Benefits of Having a Sound Sleep
Now that you know that improper sleep pattern can impair your abilities, let's first look at the benefits of having good and sufficient sleep:
- Lower risk of weight gain
- Better athletic performance
- Improves blood pressure
- Keeps emotions in check
- Reduces stress
- Better immune system
- Mood boost
- Keeps the heart healthier
6 Useful Tips for Better Sleep
To improve your sleeping pattern and lead a quality life, check out a few effective tips:
1. Adhere to a routine
Try as much as possible to stick to a routine. Like a sleep schedule helps babies fall asleep at particular intervals, adults can do the same. With a routine, you can naturally fall asleep and wake up at your preferred time. You can also try some pre-bed relaxation methods like bathing, reading, or stretching in your bedroom. Remember to stay rigid about your bedtime.
2. A sleep-inducing bedroom
To fall asleep quickly, try to make your room comfortable and relaxing. It might seem less important but your bedroom's ambiance creates a huge impact. You can maximize your comfort by using a superior quality latex mattress and ensure that the pillow is soft to avoid pains and aches. A light aroma that you find calming can prove beneficial too.
3. Disconnect from gadgets
When trying hard to sleep, avoid using your smartphone, laptops, and tablets because they emit bright light, which represses the sleep hormone. Trying to disconnect with gadgets 30 minutes before going to bed, can make you fall asleep easily.
4. Seal your mattress
As mentioned above, mattresses have one of the most important roles to play to get you a good night's sleep. Besides durability, latex mattresses provide an extreme level of comfort and are increasingly popular. These mattresses are well constructed with two to four layers of latex foam. The gentle cushioning relieves pain and helps you relax in its softness.
5. Lead an active life
Physical activity can do wonders! Mild to moderate exercising is considered great for both sleep and overall well-being.
- Natural light helps the body establish a cycle.
- It tires you out
- Exercising regularly reduces anxiety and stress
6. Steer clear of food and alcohol
When it's almost your bedtime, large and spicy meals or alcohol should be avoided. Caffeine, tobacco, and alcohol disturb the sleep pattern. Alcohol is one of the reasons for the increase in snoring, sleep apnea, and disrupting nighttime elevations in HGH (Human Growth Hormone).
Are You Still Having a Hard Time Falling Asleep?
We all tend to calculate for how long we can sleep before commencing the next day. Worrying about getting the proper amount of sleep can prevent you from sleeping.
- Don't focus on trying to fall asleep, rather focus on relaxing
- Muscle relaxation, controlled breathing, and good thoughts can ease you into sleep
- Keep trying different approaches to sleep
- A sleep journal can be helpful to keep track on how you're sleeping
- Consulting a doctor and getting an expert advice is also one of the safest and effective options
Not getting a proper amount of sleep can eventually weaken immunity and lead to weight gain. Some people may also increase the risk of life-threatening diseases like cancer or heart problems. Experts say that even missing out on one night's sleep can lead to major problems like decision-making, problem-solving, etc.
Sleep duration may vary. The above-mentioned tips and strategies will surely help you in sleeping better. Exercising daily, keeping a check on your diet and food habits, using latex mattresses and comfy pillows, and finally disconnecting with the electronics will help you in leading the life you deserve. Research found that those who sleep for longer hours have an optimistic approach towards life.