5 Tips For Better Sleep

18.05.2018

 
In the age of smartphone appendages and millennial ambitions, the resultant anxiety takes a toll on our sleep quality, patterns, and amounts. Besides, factors such as occupational stress, family obligations, illnesses, and unexpected challenges compound our sleep deprivation problem. In turn, most of us do not get enough sleep or sleep well at night.
 
As we go about our daily affairs, research constantly reminds us of the importance of getting sufficient sleep at night. Apart from increasing alertness and energy levels during the day, people who sleep better at night live longer, get sick or depressed less often, as well as look and feel more youthful.
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A National Sleep Foundation study published in the journal Sleep Health defines quality sleep as:
 
 
 
But why are people sleeping less?
 
Today, technology, the demands, and pressures of a “go-go” society contribute to sleep deprivation. Before the advent of technology, people used to sleep more. Nowadays, as we sleep less we often get weary during the day. As a result, we compensate for this deficiency by consuming energy drinks and caffeine. Also, biological factors affect our sleeping patterns as well for example a blocked airflow can affect the quality and quantity of sleep you get. No doubt, sleeping eight hours a day has great benefits for your health, but quality sleep is a better ally than sleeping for extended periods.
 
In this post, we provide tips on how to get a good night’s sleep using less amount of time in the process! Read on to find out more!
 
Tip #1: Prepare Your Sleeping Environment
 
Just like sleeping in a noisy place, getting a good night’s sleep requires avoiding activities that keep you awake. So, you should avoid exposure to blue light (from TV, smartphones, or tablet screens), loud noises, and natural light in your bedroom right before bedtime. If you must use your mobile device, install an app to reduce the levels of blue light. Also, ensure that your bedroom’s temperature is between 65° and 68° as we tend to sleep better in cool environments.
 
Tip #2: Clear Your Nasal Passage
 
Typically, falling asleep reduces the body’s ability to absorb oxygen resulting in poor sleep quality. Environmental factors such as pollutants, preservatives, and pesticides can cause the blockage in your nasal passageway. As a result, most of us end up getting insufficient sleep during the night. But what can you do to maintain an open nasal airway? Sleep experts recommend investing in a mute. It is a sleeping device inserted in both nostrils during bedtime. A mute keeps both nostrils open internally in contrast to externally fitted breathing strips. What’s more, this sleeping device is reusable.
 
Tip # 3: Stick to a Sleeping Schedule
 
Having a regular sleeping schedule can help you achieve your dream goal, a good night’s sleep! To help you along this path, maintain a regular exercise regime to induce sleep faster. Also, to reset your body’s circadian clock, take a few drops of melatonin a few hours before bedtime until you obtain a regular sleeping pattern. 
 
Tip # 4: Manage Wandering Thoughts
 
Wandering thoughts before bedtime reduce your likelihood of having a good night’s sleep. Often, an overactive mind can interfere with the body’s ability to shut down in preparation for sleep. Research indicates that hypoxia (the lack of oxygen) can cause anxiety leading to sleep deprivation. Besides that, individuals with chronic insomnia may fear to choke when sleeping. Even so, you can take steps to resolve this impasse. Besides, investing in sleep enhancing devices, try getting out of bed to give your mind time to wind down. Meditation and deep breathing exercises can help too.
 
Tip #5: Get a Good Mattress
 
Having a good and comfortable bed can improve your chances of a restful night’s sleep. Since on average we spend 24 years of our lives sleeping, you should invest your money where your time goes. Purchase an appropriate mattress, pillows, and some good sheets. Remember it’s all about personalization, so don’t underestimate a comforter’s value over your old mattress. Your bed should improve the quality of your sleep, not hinder it!

Image copyright: pixabay

Article last time updated on 18.05.2018.

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