Are you like the majority of people struggling to get enough sleep? Did you know that according to the CDC, “1 in 3 adults don’t get enough sleep,” and if you’re between the ages of 18 and 60, it is recommended that you achieve at least 7 hours of sleep every night? Teenagers tend to need more like 9 hours of sleep, while some adults can go off of 6 hours. This can benefit your overall wellness. Not getting enough sleep “is associated with an increased risk of developing chronic conditions such as obesity, diabetes, high blood pressure, heart disease, stroke, and frequent mental distress.”
When you don’t get enough sleep it can lead to problems with focusing and motivation. It can reduce your productivity, while also adding to weight gain. When you’re tired, you may find that you eat more and do less. This can lead to obesity. Not getting enough sleep can add to irritability and stress, which can make you more vulnerable to sickness. That’s why it’s essential that sleep be a priority. But, how do you do that?
Make your environment sleep friendly
Your bedroom should be your oasis. It should be dark, at the right temperature, comfortable, and a sleep haven. According to Sleep.org, “the suggested bedroom temperature should be between 60 and 67 degrees Fahrenheit for optimal sleep.” Blackout curtains can help darken your room. Also, be sure you have the right bed and pillow to your liking. Your comfort matters when it comes to a good night’s sleep.
Turn off those devices
It’s recommended that devices be turned off at least an hour prior to bedtime. Watching shows before bed, playing video games, scrolling on your computer or on the phone can make you more alert. Your mind may not be ready to sleep when it’s time. You need to unwind from technology and find another way to relax an hour prior to going to sleep.
Stay away from the caffeine
You can have your coffee, tea, or soda. But, according to WebMD it’s best to stop the caffeine intake 4-6 hours before bedtime.
Eat sleep friendly foods
Some foods can actually help you snooze. If you have to snack before bedtime, make sure you’re snacking smart.
Stay away from unfriendly snacks
Journal your thoughts
Do you hit the sheets and then your mind starts to spiral? Journal before bedtime. You could set aside the hour prior to bed (after putting away the devices) to write down your thoughts. Writing down what’s on your mind can help you process it in order to sleep more soundly.
A good night’s sleep is vital to your health, physically and mentally. Take steps to give your body what it needs so you can feel better all day long.