4 Healthy Habits To Get Good Sleep
Difficulty falling or staying asleep is a common problem. About half of Americans report sleep difficulty at least occasionally according to National Sleep Foundation surveys. More than 1,500 people die every year and over 20,000 are injured in fatigue-related auto crashes. Other common problems for those who sleep less than 7 hours per night include:
- Impaired memory and concentration
- More accident prone
- Disrupted mood and increased depression
- Increased pain for those who suffer with arthritis, or chronic pain disorders
- Impaired problem solving, creativity and productivity
- Lower grades for Middle or High School students and
- Lowered longevity for those with chronic sleep problems
- Increased stress management problems
Although prescription and over-the-counter medications have proven helpful for many, about 85% of those with a chronic or occasional insomnia may choose to not take medication for fear of side effects including next day grogginess and adverse complications with other medications.
The following guidelines can help you improve the quality of your sleep as well as your mood, concentration and, productivity.
1.
Learn to Relax : An individual who operates in a fight or flight state during the day will have a more difficult time “dropping down” to a sound sleep state or maintaining it throughout the night. Biofeedback training, meditation or relaxation exercises can all be helpful to teach you to operate during the day with an alert mind and a relaxed body. Falling asleep will be an easier transition state if you are already relaxed.
2. Cut Down on the Caffeine and Alcohol: For many drinking a caffeinated drink within 6-8 hours before bedtime can cause problems falling asleep. Alcohol, in contrast to caffeine, a stimulant, is often thought of as a tranquilizer or sedative. However, while alcohol may induce the beginning of sleep, it actually increases the number of times you awaken during the night resulting in poor quality sleep.
3. Late Afternoon Exercise Can Help: According to studies presented by the National Sleep Foundation, exercise in the late afternoon can help deepen your sleep and reduce intermittent awakening during the night. Sleep experts caution people to avoid strenuous exercise 2-3 hours before bedtime because of the arousing effect which raises your body temperature which will keep sleep at bay. About 5-6 hours after exercise your body temperature falls, thereby making sleep easier. That is why late afternoon exercise will help the most.
4. Watch Bedtime Eating & Avoid Heartburn: Eating too much of any food or going to bed on an empty stomach can disrupt your sleep. Eating too fast, tomato products and spicy foods can cause many to experience heartburn, which becomes worse when lying down. Heartburn also contributes to intermittent insomnia. Likewise drinking too much of any beverage can lead to more awakenings because of frequent urination during the night. A small snack with a small or no beverage before sleep would be ideal.
Other factors contributing to a good night’s sleep include using your bed only for sleep and sex; adjust room temperature to feel slightly cool; control the noise level even if it means wearing earplugs; and keep your room as dark as possible. If you sleep during the day, wearing a sleep mask will help.
