Sleep experts say to get at least seven-nine hours of sleep each night. But as many as one in three Americans routinely sleep for less than six hours—a trend that can have serious health ramifications. A single night of poor sleep can leave you feeling cranky and unmotivated. You may be too tired to work efficiently, to exercise, or to eat healthfully. And over time, continued sleep deprivation raises the risk for a number of chronic health problems, including obesity, diabetes, high blood pressure, and heart disease. Insufficient sleep can also leave you more vulnerable to mental health issues such as depression and anxiety.
A good night’s sleep can leave you feeling energized, refreshed. more positive and better able to concentrate.
As a life coach, I encourage my clients to not only get enough sleep but explain techniques for how they can sleep better.
1. Stick To A Sleep Schedule
Set aside seven-nine hours for sleep. Go to bed and get up at the same time every day. Try to limit the difference in your sleep schedule on weeknights and weekends to no more than one hour. Being consistent reinforces your body's sleep-wake cycle.
If you don't fall asleep within about 20 minutes, leave your bedroom, and do something relaxing. Read or listen to soothing music. Go back to bed when you're tired. Repeat as needed.
2. Pay Attention To When You Eat
Food can signal wakefulness in the brain and interfere with your ability to fall asleep. Have your last meal 2 hours before bedtime
3. Create A Restful Environment
Create a room that's ideal for sleeping. Often, this means cool, dark, and quiet. Consider using room-darkening shades, earplugs, a fan, or other devices to create an environment that suits your needs.
4. Calming Activities
It’s much easier to doze off smoothly if you are at-ease. Doing calming activities before bedtime, such as taking a bath, reading, or using relaxation techniques such as yoga and meditation all might promote better sleep.
5. Limit Screen Time
Exposure to light might make it more challenging to fall asleep. Avoid prolonged use of light-emitting screens two hours before bedtime.
6. Include Physical Activity
Regular physical activity can promote better sleep. Avoid being active too close to bedtime.
7. Manage Your Worries
Try to resolve your worries or concerns before bedtime. Journal what's on your mind(Braindumping) and then set it aside for tomorrow.
8. Cut Off Caffeine
Caffeine stimulates your nervous system and may stop your body from naturally relaxing at night. Caffeine can stay elevated in your blood for 6–8 hours. Therefore, drinking large amounts of coffee after 3–4 p.m. is not recommended.
9. Avoid Long Daytime Naps
A short 10- to 15-minute nap or a power nap for just a few minutes in the early afternoon can provide a surprisingly refreshing boost to a person’s alertness. But be careful not to nap too long.
10. Use Lavender
Essential oils can also be a powerful way to help you relax and sleep better. You can add 2-3 drops of lavender to a diffuser, on your pillow, feet, or wrist.