Get better sleep in ways that might surprise you
Today, about 20% of Americans report that they get less than 6 hours of sleep each night, according to this webmd.com article. Only about 3% of people can truly function well from just 6 hours of sleep. So way too many people are running on fumes, and this is only the reported percentage! So maybe we should share better sleep tips that aren’t so common to combat this terrible trend.
Stating the sleep facts
Most adults need 7 to 9 hours of sleep nightly, based on National Sleep Foundation’s data.
Without adequate sleep, our immune systems can suffer. We experience lowered attention and memory and increased accidents and injuries. And we increase our risk for bigger health issues like obesity, diabetes and cardiovascular problems.
- Stick to a consistent bedtime and wake time, even on weekends.
- Refrain from consuming alcohol, caffeine, sugar or heavy foods too close to bedtime.
- Avoid working out or napping too close to bedtime.
- Use room-darkening blinds and keep your room cooler (around 65-69 degrees) at night.
- Remove clutter from your bedroom. In this case, clutter is anything that reminds you of activities other than sleep or sex, like desks, treadmills, computers and TVs.
If you’re not already practicing these as regular habits, start doing so now. Set an example and encourage family members to do the same.
Exploring better sleep tips beyond the norm
At Sleep Solutions, we like to look and deliver beyond the norm, and to share our ongoing pursuit of sleep-related knowledge.
So, let’s look at better sleep tips that go beyond the norm. You may be surprised by a few of them.
- If your mattress is more than 5 to 7 years old, or has been put through the ringer lately (bouncing kids, pregnancy, lack of cleaning and maintenance), consider buying a new mattress.
- Make sure you’ve challenged yourself mentally enough during the day as this can actually enhance the restorative work your brain does while you sleep.
- Dim your lights and set aside your electronics, smartphone fanatics, at least 1 hour before you want to go to bed. The blue light emitted from electronics actually stimulates. By dimming other lights, you signal your brain to expel sleep hormones instead.
- Anticipate a specific wake-up time in the morning as you go to sleep to help your body start circulating cortisol ahead of time.
- Leave your blinds open even just a half-inch to allow natural daylight in, to help you wake more naturally.
- Wake up to music you find invigorating, at an acceptable volume. It will help you wake more willingly and happily.
Let sleep rule
You can find many sleep tips that even cater to specific sleep problems. But find better sleep tips you can feasibly enforce. And remember:
- Most adults need 7 to 9 hours of sleep nightly. Kids need even more.
- Sleep deprivation can result in serious health issues as well as accidents.
- Trying to make up for lost sleep on the weekends will not help establish a regular body clock. Try an occasional nap but ultimately, find a consistent schedule that works for you.
- Use (or don’t use) electronics, manmade lighting and natural lighting so that they support your wake and sleep cycles.
Everybody needs quality sleep for greater health and happiness. Put these normal, and not so normal better sleep tips to work for you and your family.DOWNLOAD EBOOK PRODUCTS