Difficulty sleeping, commonly called sleep deprivation
, is caused by several factors. These include aging, certain illnesses such as depression and Parkinson’s, sleep disorders including insomnia and narcolepsy, and stress. When not properly and immediately addressed, this condition
could lead to a host of ill effects
such as elevated risks of heart disease and high blood pressure, dementia, diabetes, weight gain, and premature brain aging. In the worst cases, sleep-deprived
individuals figure in debilitating and fatal car crashes.
With these alarming facts, it’s vital to be proactive about it and strive to get as much sleep as possible every night. If you’re unsure how to do that, here are eight simple ways on how you can achieve perfect sleep
Invest in a sleep-assistive device
These days, technology is practically everywhere, including one’s bedroom. There are now commercially-available sleep-assistive devices with biorhythm sleep technology
for couples who have trouble enjoying a deep and long slumber daily. These devices can be programmed to follow a person’s natural cycles and regulate indoor temperatures to induce undisturbed and satisfying sleep every night. Theoretically and in reality, you can input specific parameters depending on your particular sleep pattern, and the device will deviate the temperatures as you snooze.
Practice screen off at least one hour before hitting the sack
It’s important to discipline yourself to avoid looking at any screen a full hour before bed. The screens of electronic devices such as smartphones and tablets emit blue light
that is known to disrupt a person’s normal sleeping pattern by halting the release of melatonin hormone. If you don’t want to end up always feeling sluggish in the morning due to lack of sleep, then always turn off those screens before you doze off.
Establish a sleeping pattern
No matter how hard it is to sleep each night at a particular hour, it would help if you strived to establish a pattern for your body clock to get used to it. Your body clock serves as your internal alarm when you wake up and doze off each day. Once you have conditioned your body to a specific pattern, sleep would come easily. Therefore, you won’t ever again have to struggle to catch some Zs.
Stay away from caffeine or feed a few hours before bedtime
Caffeine is an upper, a substance that keeps one alert and energetic. This is why you must not eat or drink anything that has caffeine in it, particularly when you’re about to sleep in a few hours. Caffeine can stay in a person’s body for up to eight hours after consumption. Do the math to know what it’s not ideal for getting your daily caffeine fix.
Go easy on those long naps during the day
While it’s truly tempting to steal a few hours of sleep at noon, especially right after a hearty meal, it would only haunt you later when it’s time to bed. This is particularly the case when you nap irregularly. Individuals who regularly take short naps during the daytime don’t seem to have nighttime trouble. However, this shouldn’t be an excuse to indulge in those daytime naps whenever you feel like it. If those naps you take during the day eventually make sleeping at night a struggle, then make adjustments accordingly.
Make your bedroom a sleep-friendly magnet
Your bedroom’s design and provisions should facilitate effortless sleep. It should be dark, cool, quiet, and have comfortable sheets, pillows, and a mattress. If you feel like it, you could also have an aromatic oil diffuser with essential oils such as lavender. It will help to promote quick, relaxing slumber each night.
Maintain a healthy eating habit
What you eat and what you do not eat will directly affect your ability to sleep like a baby. As much as possible, do not hit the sack with a full tummy or an empty one. Either extreme would make sleeping difficult for you. Instead, eat enough food and avoid caffeinated drinks and alcohol if you want to doze off effortlessly.
Do regular exercises and meditation
Regular exercises, no matter how simple they may be, help promote a good night’s sleep. Additionally, meditating before going to bed would go a long way. It really helps in relaxing and preparing your mind and body to hit dreamland. These two tricks are easy to do, so there shouldn’t be any excuse not to do them.
With these great tips, enjoying restful sleep each night should be a breeze for you.