Good health is dependent on getting enough quality sleep. There are things you can do to ensure that you enjoy the benefits of a restful night’s sleep. Unfortunately, there are far too many people who have trouble falling asleep or staying asleep each night. Science Daily reports that an estimated one-fourth of Americans suffer from chronic insomnia.
Everyone has suffered the uncomfortable effects of a poor night’s sleep, feeling grouchy and miserable throughout the day. Unfortunately, not getting adequate sleep is much more serious than simply suffering through a grueling day at work or school until you can finally go home and go to bed.
Some of the serious diseases or conditions associated with a lack of sleep are heart disease, high blood pressure, stroke, heart attack, and diabetes.
The good news is that there are practical steps you can take to solve your insomnia.
Tip #1. Stay on a regular sleep schedule.
Mayo Clinic recommends that people make an effort to stay on a set schedule for bedtime each night, varying only by an hour at the most on weekends or for special occasions. By doing this, your body will become automatically programmed to adjust with less chance of suffering from insomnia. Schedule a minimum of seven hours of sleep each night.
Tip #2. Buy a comfortable bed.
A comfortable bed is essential for quality sleep. Be sure to select the bed firmness that suits you best. Find one that’s bamboo or made with eco friendly materials that won’t off gas.
Tip #3. Exercise regularly during daylight hours.
Regular exercise improves your sleep quality and can improve insomnia. It also improves your restorative sleep levels, increasing the time spent in deep sleep. Even a short ten-minute walk helps.
It is important to remember to exercise in the morning or afternoon instead of in the evening. Since exercise elevates your temperature, increases your metabolism and stimulates hormones, it can actually interfere with your sleep if you do it too close to bedtime. Keep at least a three-hour gap between exercise and bedtime.
Tip #4. Get enough bright light during the day.
Your circadian rhythm is your body’s clock that tells you when to sleep and when to stay awake. Sunlight and bright light exposure during the day helps establish regular sleeping patterns so that you want to sleep at night and stay awake during the day.
During winter months or darker days, an artificial bright light source can be used instead to improve sleep.
Tip #5. Monitor what you consume for improved sleep.
Limit your caffeine intake. While some people can drink coffee right before bed and still sleep well, others are very sensitive to this stimulate and can’t drink caffeine at all if they want to get a good night’s sleep. Avoid big meals right before bedtime.
Finish eating at least two hours before going to bed. A light snack before bed is alright. Avoid drinking alcohol or smoking cigarettes before bed. They both have a negative impact on the quality of your sleep. Some people say that CBD helps, from the medical cannabis space. Try it and let us know if it helps.