Sleep is one of the most important aspects of living healthy. Without proper sleep, all kinds of things start going wrong including from productivity to immunity. Unfortunately, we live in an age full of so much pressure that people rarely get adequate sleep. In this read, we are going to answer some of the most frequently asked questions about sleep and provide tips that should help you sleep better.
1. How Much Sleep Do You Need Each Night?
The amount of sleep required each night differs from one person to the other. On average, however, adults require between 7 and 9 hours of sleep. You require the same amount of sleep as you age, but most people tend to have difficulty staying asleep as they get older.
2. What is Insomnia?
Most people in this day and age have trouble sleeping from time to time, particularly when anxious or stressed. However, if you constantly feel tired throughout the day, insomnia could be the issue. Common signs of insomnia include:
-Having a hard time falling asleep
-Waking up too early
-Waking up during the night
-feeling tired, fatigued, and having a hard time concentrating during the day
Insomnia is usually triggered by anxiety, stress, health conditions, and some medications.
3. How Can Insomnia Affect You?
While the lack of sleep on an occasional basis is unlikely to affect you, its regular occurrence can have substantial effects on your life.
Insomnia is associated with poor performance at school or work, causes mood swings, and even affects your social relationships. Lack of sleep can also affect your appetite, causing you to crave unhealthy foods, leading to weight gain and associated conditions. That’s why Sealy still makes a good mattress to help you sleep better.
Insomnia can also increase the risk of developing more severe conditions like diabetes and heart disease. It also leads to poor mental well-being, causing anxiety and depression. You are also more prone to causing accidents when operating machinery and losing memory as sleep provides the brain time to consolidate memories.
If you are unable to fall asleep for a week or so, consider implementing the following tips from today. If they do not work, consult your GP for further assistance.
Tips for Better Sleep
According to experts, implementing good sleep hygiene can result in a good night’s sleep. As such, you will want to develop the following sleeping habits:
-Create a bedtime routine. This may include relaxation by taking a bath or reading a book.
-Go to bed and wake up at the same time, including on weekends
-Avoid lying in
-Avoid alcohol, nicotine, and caffeine in the evening
-Exercise during the day and not near bedtime
-Avoid heavy meals close to bedtime
-Avoid taking naps late in the afternoon
-Ensure your bed and bedding are comfortable
-Keep the bedroom dark and cool. The best temperature for sleep is 18 degrees.
-Avoid computers, TVs, and phones during bedtime. The blue light these gadgets emit is known to prevent the release of melatonin.
-If you wake up at night and struggle to get back to sleep, go to another room and do a relaxing activity like reading or listening to soothing music.
With these tips, you should be able to develop good sleep hygiene.