Unfortunately sleep deprivation is incredibly common and a large number of cases are preventable through a few lifestyle changes that can help you to sleep longer fall asleep quicker and get more hours of uninterrupted sleep throughout the night
Ready to get better sleep this year Read on for helpful tips to get better quality sleep night after night
A Consistent Routine
Your bodys natural sleep wake cycle or your circadian rhythm helps you to remain awake and alert when the sun is out and to relax and get ready for sleep when its time for some shuteye To give yourself the best chance at falling asleep at night a solid routine is essential to give signs to your system that its time for bed
Your circadian rhythm responds well to a regular bedtime routine that includes soothing activities and regular hygiene routines Find what works for you whether thats reading before bed listening to music brushing well with an SLS free toothpaste or doing meditation or breathing exercises to relax at the end of the day
A Solid Bedtime
Many people ditched a predetermined bedtime early into their adulthood in favor of various nighttime activities such as studying attending social gatherings reading scrolling on electronic devices or watching television Without a consistent bedtime your circadian rhythm struggles to send reliable signals to your brain and body when its time to wind down for the night and get some rest
Determine a good time to get to bed that will allow you to get between seven and nine hours of sleep during the night before its time to wake up in the morning When you do make it into bed at your bedtime make sure to focus only on relaxing and falling asleep and leave other activities out of the room or on your bedside table
A Healthy Diet
Your diet not only affects your daytime routines your waistline and your immune function but it can also help or hinder your ability to fall and stay asleep at night Some nighttime snacking habits can cause blood sugar spikes during the night that affect the quality of your sleep and drinking stimulants such as colas or coffee too late into the day can make it hard to wind down at the end of the night
Focus on sleep promoting foods at night and on daytime meals that are rich in nutrients so your body can function well and have what it needs to perform well during both day and night Limit your consumption of alcohol processed foods and foods high in sugars or unhealthy fats and try to focus on fresh fruits vegetables healthy fats whole grains and lean proteins
Regular Exercise
Research has found that those who exercise regularly get better sleep at night and are more likely to report higher levels of energy during the day Exercise can help you to burn stagnant energy and produce feel good endorphins that give your system a boost and can make it a lot easier to fall asleep at night
As well regular exercise has been shown to better the quality of your sleep Try to get at least 150 minutes of moderate to vigorous physical activity each week for optimal results
A Sleep Journal
Many people wish they were getting more sleep but theyre not always aware of just how many hours they may be getting during the night In order to improve your sleep habits take an inventory of the number of hours youre asleep each night how many times you may have woken up and how you feel in the morning when its time to get out of bed Use this information to make improvements to your sleep habits as needed and soon you just may start to get the best sleep of your life
Remember that with each new year comes opportunity but you dont need to wait for one time of the year to improve your health and wellness Heres to a healthier and happier you
If your New Years resolution involves losing weight or otherwise improving your health and well being getting enough sleep could help you achieve your goaland a whole lot more
When we sleep better we feel better As 2020 approaches make a promise to yourself and your loved ones to live a healthier longer life
If you think you may have sleep apnea dont put off contacting your doctor or Alaska Sleep Clinic
