Keep reading and you’ll finally learn how to get better sleeping habits! This is one of the most important things you can do for your health.
It is a well-established fact that sleep is essential for our bodies. As we have learned from school, it is when we sleep that our bodies heal and rejuvenate, so if we want to be ready to take on the world the next day, we have to sleep for about eight hours a day.
But as adults, we seem to fail at sleeping. According to the National Library of Medicine, almost one-third of American adults don’t sleep well for several nights each week.
This is mostly because we just have so many things we need to attend to, like our work and our social lives, so we feel that we have to compromise sleep to get everything done.
Unfortunately, compromising sleep isn’t something that we should do because doing it leads to sleep deprivation.
The Dangers of Sleep Deprivation
Simply put, sleep deprivation has a negative effect on your health and quality of life.
In particular, several esteemed doctors have noted that sleep deprivation can cause moodiness, memory troubles, concentration problems, weight gain, high blood pressure, and even a weakened immune system.
There are even studies that show that it’s possible for people who constantly lose sleep to have a higher risk of developing cancer.
As of right now, researchers and other professionals are still studying the connection between sleep deprivation and cancer. But until new information has been discovered, sleep needs to be prioritized because it is an important factor in our overall well-being.
How Do You Get Better Sleep?
Here are the most popular and proven words of advice.
Make Your Bedroom Quiet and Comfortable
If you want to be in the mood to sleep whenever you enter your bedroom, then you must make it look as relaxing and comfortable as possible.
You can do this by making sure that the mattress you are sleeping on is cozy enough. If you need a better mattress, then you can browse the internet for blogs — like the new content from Real Simple — that recommend the best kinds of mattresses available.
You can also do other things to make your bedroom comfortable, such as adding thick curtains to your windows to block the light and placing an air conditioner to keep the temperature cool.
When noise enters your home, it is absorbed, reflected, or transmitted by your walls, ceiling, and flooring. Soundproof flooring is an effective and efficient way of preventing sound transmission from room to room and floor to floor.
Set a Schedule — and Stick to It
Setting a schedule helps reinforce new habits, so you should make one for your bedtime routine.
Your schedule should include your preferred bedtime rituals, like taking a warm bath, reading, or listening to music, and the time you should get to bed.
To ensure that you stick to this schedule, you should do the same things every night and sleep and wake up at the time you set every day.
Limit or Avoid Alcohol, Caffeine, and Nicotine
Alcohol may induce sleep since it’s a sedative, but it can interfere with sleep at night. This might cause you to wake up often and have nightmares and dreams not too vivid for them. . Meanwhile, caffeine and nicotine are stimulants that hamper your ability to sleep all in all.
Because of all the reasons stated, you should avoid alcohol, caffeine, and nicotine about four hours before you go to sleep.
Use Bedroom for Sleep Only
When you associate your bedroom with sleep only, instead of activity or stress, you will be able to sleep faster and better. Because of this, you should avoid doing anything else while you’re in your bedroom.
So, you should avoid watching TV, eating, or using your other gadgets while in bed. Make sure that your bedroom is solely for sleeping purposes only.
Sleep is necessary if we want to remain healthy, but since we’re constantly busy with our lives, we tend to compromise sleep for more time. As a result, we become sleep-deprived, and sleep deprivation is detrimental to our health.
Luckily, there are a lot of ways to change our sleeping habits for the better. The four mentioned above are only some of the most popular ones, and there are even more out there.
Start doing the suggestions above and the other tips you’ve heard from other people, and you’ll soon see an improvement in your sleeping habits.