Make Better Sleep a Priority: 4 Ways to Catch More ZZZs
Aug 13, 2017 11:21
We've all heard that we need an average of eight hours a sleep per night. But if you're like most people, your sleep is in the deficit, and that's become your norm. The Sleep Foundation says, "We’ve forgotten what 'being really, truly rested' feels like." We continue to wake up groggy and overdose on caffeine.
The recommended sleep range is seven to nine hours, anything less and your work, relationships, mood and overall happiness are at risk. Even riskier, lack of sleep is linked to diabetes, weight gain/loss, cognitive decline and depression, according to the American Sleep Association.
Sleep debt may be manageable, but it's not sustainable as the sacrifice can have an long-lasting impact on the following:
●Work: Lack of focus and concentration can affect productivity, creativity and problem solving
●Relationships: Not feeling rested causes irritability and moodiness, which can strain a marriage, family or work relationships
●Weight: Sleepiness can increase hunger, while being awake during more hours of the day can make you eat more and gain weight
●Everyday tasks: A foggy head interferes with completing everyday tasks, like cooking or safely driving home; the results of inattentiveness can be both frustrating and even life-threatening
Restful sleep shouldn't be a luxury; it's a necessity and priority for wellness — just as much as spending time with loved ones, exercising and a nourishing diet. If you need to revamp your sleeping style, the following can help you hit the sheets more often and snooze better.
Start With a Good Foundation
Now that you're taking your sleep more seriously, it may be the right time to invest in a memory foam mattress to improve your quality of sleep. These types of durable and firm mattresses have pressure-relieving benefits, conforms to your shape, supports your body evenly and helps with pain relief and prevention.
Establish a Nighttime Ritual
Snacking on junk food or being engrossed in your electronics can alter your ability to fall asleep or sleep deeply. Relax before bedtime with a warm glass of milk or soothing tea like Celestial Seasonings Sleepytime or Yogi Bedtime Tea. Slow down the mind too with activities like journaling, reading or meditating. These can help calm anxious thoughts that keep you wide-eyed in bed.
Create a Sleeping Sanctuary
Make over your bedroom for better sleep. Ditch the TV and attempt to make it a device-free space. If you have a desk in the bedroom, relocate it to eliminate any work vibes. Declutter and introduce decorative elements that evoke peace, serenity and even romance. A cool color scheme, cool temperature and darkness can also help you fall asleep more easily and sleep more restfully.
Track Your Sleep Habits
Take your sleep health to the next level by tracking and understanding your sleep habits. For example, FitBit's sleep better features monitor your sleep stages, help you stick to a consistent sleeping schedule and record your sleep so you have information to make better choices for the best rest. Its silent alarm can also wake you up with a soft vibration for a more peaceful morning.
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