Are you getting enough sleep? Do you have a hard time falling and staying asleep? One in three American adults don’t get enough sleep, and this is according to the National Institute of Health. Stress can worsen this problem.
NIH recommends 7 to 8 hours of sleep for adults in order to be in good physical and mental health, avoid an increased risk of injury, and promote quality life. The tips below will help you get quality sleep at night.
Try sleeping at the same time every day, and getting up at the same time. Do this even for weekends.
Avoid taking naps after 3 pm and your naps should not last more than 20 minutes.
Don’t drink alcohol or caffeine late in the day
Exercising regularly, but don’t do it 2-3 hours before going to bed
Avoid eating heavy meals later in the day. If you feel hungry, have a light snack.
Your bedroom should be dark, comfortable, quiet, and cool. It should not be too cold or too warm.
Having a nighttime routine before bedtime is important (for example listening to music or reading). Turn off your electronic devices at least an hour before going to bed.
Don’t lie in bed awake. If you have been in bed for more than 20 minutes and not yet asleep, consider doing something calming until you start feeling sleepy. this can be listening to soft music or reading.
Teens and Sleep
Sleep problems in teenagers have become a serious concern. A teen should be getting 9 hours of sleep a night. Teens and children not getting enough sleep can find themselves having a harder time getting along with others. They may feel impulsive and hungry, mood swings, lack motivation, feel sad or depressed. They will also have a hard time paying attention, and this can lead to lower grades.
In addition to the above tips, here are some teens can give a try:
Avoid screens an hour before going to bed
Don’t pull an all-nighter (Do not leave your schoolwork for the last minute)
Write a diary or a to-do-list before going to bed because it reduces stress
If you sleep in during the weekend, it should not be 2 hours later than your weekday time.
Tips for Falling Asleep
There are some tricks you can use if you want to fall asleep. It can be as simple as counting slowly from one to 100. There are those who start to feel sleepy when they play mental games. Tell yourself that you are going to get up in the next 5 minutes if you don’t fall asleep, and this is just about getting a little more sleep.
Another trick that works for people is relaxing their bodies. To do this, imagine that your tees are completely relaxed, then the feet, ankles, and in no time your entire body will be relaxed. Go section by section until you are done with your entire body. Many people find themselves asleep by the time they reach their heads.
Your bedroom should be used only for sleeping. When you turn off your lights, give yourself 20 minutes. If you are still awake after that, then get out of bed. Go back to bed when you start to feel sleepy. Invest in your bedroom, take a look at these luxury handmade beds and always have a good mattress.
If you feel tired and not able to do activities the way you did before, then it could be a sleep problem. Visit your doctor so he/she can advise you on the changes you need to make.