Common sense says that we should be spending about a third of our lives sleeping, but according to recent research, more than a third of adults in the US are getting less than six hours of sleep a night. And sleep deprivation can do more than make you sluggish and cranky it can increase your chances for a car accident, exacerbate existing physical or mental health conditions, even directly impact your health.
Maintain a Regular Sleep Pattern.
If you’re no stranger to losing sleep, you’re probably already looking into a lazy weekend of sleeping in. However, sleeping in on the weekend could be part of the reason why it’s so difficult to sleep during the week. The most important sleep measure is to maintain a regular wake and sleep pattern seven days a week.
Having a consistent routine reinforces your body’s natural sleep-wake cycle and will help to re-train your body back into more normal sleep habits. This means there will be less disruption to your natural rhythm and you’ll stand a better chance of waking up refreshed during the week.
Create the Right Sleep Environment.
If it’s already hard to drag yourself out of bed, maybe you can just move a television or laptop in, right? Unfortunately, when you do this, you start creating associations between your sleep environment and the idea of being at least partly active. Your bedroom should be exactly that a space for you to sleep in your bed. It should be a dark, quiet, and soothing environment that you use for no other purpose.
Once the boundaries are set, and you put yourself in the right state of mind, take a look at your sleep environment and make sure it offers you the comfort you need. Get window treatments if you find that outside light is a problem. Consider a white noise machine or soft, soothing music. Replace your aging sheets and pillows. If you can’t remember the last time you got a new mattress, it might be time to treat yourself. If you haven’t tried more recent memory foam mattresses, now’s the time to see the difference. Read Lull mattress reviews and others to see what people are saying.
Are You Getting Exercise?
Research indicates that people who got aerobic exercise four times a week see improvements in the quantity and quality of sleep they get. Maintaining a more active lifestyle can also help you maintain higher energy levels during the day. The good news is this doesn’t necessarily mean pummeling the treadmill for six hours because as little as 30 minutes of moderate exercise can improve your quality of sleep. And the benefits don’t stop there you could see improvements to your mood, metabolism, even your sex drive!
With just a few simple changes to your sleeping habits, and maybe some new daily routines, you could be nodding off soundly every night. If you are unable to find relief, talk to your doctor to see if there may be an underlying condition contributing to your sleepless nights.