According to the National Sleep Foundation a healthy adult needs between 7 and 9 hours of sleep. How well are you sleeping?
Most of us know that getting a good night’s sleep is important, but too few of us actually make those recommended eight hours a priority. We take sleeping for granted and, many of us have actually forgotten what “being really, truly rested” feels like.
As someone who has suffered from insomnia and interrupted sleep patterns for years, I can tell you first hand the impact sleep deprivation can make. Being tired is just the start, simple tasks can appear overwhelming, memory lapses are common, fatigue, and irritability and even increased anxiety can set in. Research has shown that sleep deprivation is linked to a number of serious health problems including heart attack, stroke, type 2 diabetes, and obesity.
Medication is one approach to solving sleep problems. About 9 million U.S. adults use prescription sleep aids , according to a CDC study. But experts caution that sleeping pills aren’t always effective or safe, and many think their use should be limited.
So if sleep is so critical to our health and well-being, how can we go about getting a more restful night’s sleep?
Although you might not be able to control all of the factors that interfere with your sleep, you can adopt habits that encourage better sleep. Start with these simple sleep tips:
- Pay attention to what you eat and drink. Eat meals (especially dinner) at the same time each day and at least two to three hours before bedtime. Don’t go to bed either hungry or over stuffed, your discomfort might keep you up. Also limit how much you drink before bed, to prevent disruptive middle-of-the-night trips to the toilet.
Nicotine, caffeine and alcohol deserve mention. The stimulating effects of nicotine and caffeine take hours to wear off and seriously mess with the quality of your sleep. Limit your caffeine intake and avoid it after noon. And even though alcohol might make you feel sleepy at first, it can disrupt sleep later in the night.
- Power napping has benefits, BUT if you find that you can’t fall asleep at bedtime, eliminating even short cat naps may help.
- Stay active and try to exercise daily. Get moving 20 to 30 minutes most days, at least four to six hours before bedtime. A good workout is best, but even light exercise is better than no activity. But remember – don’t exercise at the expense of your sleep.
- Go to bed at the same time every night and get up about the same time every morning — yes, even on weekends and holidays. Being consistent reinforces your body’s sleep-wake cycle and helps promote better sleep at night. But, if you don’t fall asleep within 15 minutes, get up and do something relaxing. Go back to bed when you’re tired. If you agonize over falling asleep, you might find it even tougher to nod off.
- Practice a relaxing bedtime ritual. A relaxing, routine activity right before bedtime conducted away from bright lights helps divide your sleep time from activities that can cause excitement, stress or anxiety which can make it more difficult to fall asleep, get sound and deep sleep or remain asleep. Do the same things each night to tell your body it’s time to wind down. This might include taking a warm bath or shower, reading a book, or listening to soothing music — preferably with the lights dimmed. According to the National Sleep Foundation, relaxing activities can promote better sleep by easing the transition between wakefulness and drowsiness.
- Disconnect. Be wary of using the TV or other electronic devices as part of your bedtime ritual. Researchers seem to think that the blue light that LED screens give off can slow or halt the production of melatonin, the hormone that signals our brain that it’s time for bed. Do yourself a favor and ditch the electronics at least an hour before bedtime.
- Get comfortable. Take stock of your bedroom. Create a room that’s ideal for getting a good nights sleep. Your bedroom should be cool, between 60 and 67 degrees, according to the National Sleep Foundation. Your bedroom should also be free from any noise or light that can disturb your sleep. Consider using blackout curtains, eye shades, ear plugs, “white noise” machines, humidifiers, fans and other devices.
Your mattress and pillow can contribute to better sleep, too. Since the features of good bedding are subjective, choose what is most comfortable and supportive to you. If you share your bed, make sure there’s enough room for two.
“Young Woman Meditating on the Floor” Image by © Royalty-Free/Corbis is licensed under CC by 4.0 - Meditate. A study in 2009 found that meditation can help fight insomnia. The researchers found that meditators slept longer and better thanks to the relaxation powers of the practice. Try this 10-step meditation for better sleep. If meditation’s not your style, some deep breathing can help clear your mind and better prepare you for sleep.
If you continue to have trouble sleeping don’t hesitate to speak with your doctor. You may also want to try recording your sleep in a Sleep Diary to help you track patterns or issues you may see with your sleep or sleeping habits.
Sources: sleep.org, science daily.com, huffingtonpost.com, and health.com — see individual links in article